Prototype Training Systems (CrossFit Prototype) – CrossFit

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“I Feel the need, the need for SPEED.” (AMRAP – Reps)

30 min amrap Team of 3

Teammate 1 – 400m run

Teammate 2 + 3 – Amrap

80 WBS 20/14#

12 Wall Walks (alt reps w/partner)

18 Hang Power clean 115/75 (RX+155/105)

12 Wall walks (alt reps w/partner)

*when teammate 1 returns from run teammate 2 goes out to run and repeat that for duration of metcon

*record reps on amrap


500m row

wall walk?

-Inch worm w/push up



-KB swing


-DB thruster