Prototype Training Systems (CrossFit Prototype) – CrossFit
“…Sir Curt Godfrey Of The Nessie Alliance Summoned The Help Of Scotland’s Local Wizards To Cast A Protective Spell Over The Lake And Its Residents, And All Those Who Seek A Peaceful Existence With Our Underwater Ally.” (Time)
3rds W/a partner for time:
1000m row
32 Alt Pistol Squats
40 Renegade rows 50/35#
18 Box jumps 30’/24′
Row?
-800m run
Pistol squat?
-single leg squat to a bench
-Goblet squat
Renegade row?
-up down planks
-shoulder taps
Box jumps 30’/24?
-lower box jumps
-step up