Prototype Training Systems (CrossFit Prototype) – CrossFit
Gonna Get Dis (Time)
Teams of 3
For time: 6K Row
While 1 person is working on the rower the other 2 team mates will be working on this amrap
Amrap
90 Double unders
60 American KB swings 35#
30 T2B
*1 person rows and only 1 person works on the amrap at a time
*Cycle the row as you’d like with your team
*Every Rep completed on the amrap takes 1 second off your total time
*35# KB is RX for men and women so teams can share KB
DU?
-jumping jacks
KB swings?
-DB swings
-Burpee
T2B
-T2KB
-Sit up
Row?
-running a team total of 5k