Prototype Training Systems (CrossFit Prototype) – CrossFit
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