Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
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”