Prototype Training Systems (CrossFit Prototype) – CrossFit

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“…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′

-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