Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

The 3 Best Friends (AMRAP – Reps)

W/a partner complete 3 10 min amraps and score total reps

Amrap 1

12 Thrusters 95#/65#

18/14 cal row

rest 30sec

Amrap 2

12 Burpee over bar

8 Hang Power clean + Push Jerk 115/75#

rest 30sec

Amrap 3

12 Cal assault Bike

20 WBS 20/14#

*Score total Reps #math

Thrusters?

-DB thrusters

Row?

-shuttle runs

HPC + PJ?

-DB HPC + PJ

Bike?

-Row

-WBS?

-Jump squats