Prototype Training Systems (CrossFit Prototype) – CrossFit
Boat race relay (Time)
3rds with a partner
Partner 1 500m Row (RX+ Ski erg)
Partner 2 500m Row
Partner 1 400m run
Partner 2 400m run
*this is done in a relay format, once partner 1 is done w/their row partner 2 will start
Row?
-2 min Bike
-2 min amrap of…
5 burpee
10 Shoulder taps
Run?
-200m farmer carry
-2 min amrap of…
15 DU or singles
8 Sit up