Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Death By Burpees (AMRAP – Rounds and Reps)
1 Burpee on the minute, every minute until you cannot complete a round of burpees. Score completed rd’s and burpees completed in last round
Metcon (No Measure)
REST 3 minutes
Metcon (No Measure)
Death BY ASSAULT BIKE
1st minute work for 10 seconds
2nd- 20 seconds
3rd- 30 seconds
4th- 40 seconds
5th- 50 seconds
6th- 60 seconds
Alternatives
burpees—- sqauts jumps, thrusters
assault bike- run, row, skaters, mountain climbers, squat jumps, broad jumps