Prototype Training Systems (CrossFit Prototype) – CrossFit
Strain 15+ (Time)
Partner Chipper For Time:
CFP Mile
30 Front squats 95/55# (RX+ 155/105#)
2k Row
60 Cal Assault bike (RX+80 Cal)
30 Sync Jump squats (RX+50)
Time Cap 38 min
*Run w/partner everything else is partitioned as you’d like
*Order of movements stay the same but you can start on any exercise you’d like
ex: if you start on the assault bike you still do the jump squats afterward and then the mile run ect.
Virtual option
1 mile run or row
30 Goblet squats
60 Burpee
50 DB thrusters
100 sit up