Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard


*Coaches Choice


Kinda like Hot shot 19 (Time)

6rds w/partner

30 Air squats

19 Power Clean + Jerks (RX 115/75) (RX +155/105)

7 synchronized Burpee

400m row

*partition everything as you’d like with your partner except the burpee are done together synchronized

Power clean?

-DB Power clean + Jerk

-Single arm DB power snatch (1 each side = 1 rep)


-Run 200m

-AB 10 Calories

Cool Down

*Coaches Choice