Prototype Training Systems (CrossFit Prototype) – CrossFit
Metcon (Time)
Team of 3
6000m row for time
1 person rows at a time
Partner 2/3
Alt rounds
6 Burpee over bar
8 T2B
6 Push Jerk 115/75#
8 Weighted Goblet Step Up 53#/35#
Once partner 2/3 each finish a round then partner 2 will row and partner 1/3 will alt rounds on the amrap and rotate through until
Row?
-bike
T2B?
-T2KB
Push jerk?
-DB push press
Step up?
-reverse lunges