Prototype Training Systems (CrossFit Prototype) – CrossFit

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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





Push jerk?

-DB push press

Step up?

-reverse lunges