Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
*Coaches Choice
Metcon
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)
Row?
-Run 200m
-AB 10 Calories
Cool Down
*Coaches Choice