Prototype Training Systems (CrossFit Prototype) – CrossFit

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Do it for the Vine (AMRAP – Rounds and Reps)

31 min amrap

Teams of 3

Partner 1: Row 500/400m

Partner 2/3: Amrap

10 DB Burpee DL 35/25 (RX+ 50/35)

20 T2B

60 DU

*rotate partners through after each row is completed

*can partition reps on amrap w/partner as you’d like

*Score Rounds and reps on the amrap


-2 for 1 abmat sit up


-Mountain climbers


-Just burpee 🙂