Prototype Training Systems (CrossFit Prototype) – CrossFit
XFit (AMRAP – Rounds and Reps)
W/a partner
12 min amrap
400m run
20 Goblet Squats 53/35 (RX+Pistol squats)
24 American KB swings 53/35 (Rx+70/44)
rest 60sec
10 min amrap
200m run
20 Burpee over bar
16 Shoulder to Overhead 115/75# (155/105#)
rest 60sec
8 min amrap
50 DU (RX+ 100)
100m farmer carry 53/44 (70/44)
*record total reps
*partition reps as you’d like
*Run together
Run?
-row
DU?
-single unders
S2OH?
-Bent over row
KB Swing?
-Box jump