Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Metcon (No Measure)

HANG IN THERE

20 Minute EMOM

5 Thrusters, 5 burpees

Alternating rounds

Partner not doing thrusters/burpees hangs from the rig.

Scaled- Hang

RX- Pull-ups

Midway- option- Static hold

alternatives- bent over row, plank, inchworms, goblet squats

ASK COACH FOR MORE

THIS IS A FUN ONE! LET’S GO!!!!! 🙂

GROUP CASH OUT To be completed after the 20 minutes

“pass dat”