Prototype Training Systems (CrossFit Prototype) – CrossFit

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Something something dark side (Time)

For time w/a partner

800m run buy in

and den….

10rds alt rounds w/partner

3 Clean + Jerks 95/65# (RX+ 125#/85#)

6 Burpee over bar

9 Pull up

and denn…

10rds alt rds w/partner

3 Hang Power Clean 95/65# (125/85#)

6 Thrusters 95/65# (125/85#)

200m run

and dennn….

200 Double unders

36 min cap

*run w/partner time is when both partners get in the door

C+J?

-DB C+J

Pull up?

-jumping pull up

-Bent over rows

800 Run?

-Row

-150 DU

-4 min amrap 30 mountain climbers + 15 sit up

Thruster?

-DB thruster

HPC

-DB HPC