Prototype Training Systems (CrossFit Prototype) – COA Premium CrossFit Express

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Warm-up

Circle Up!

Spiderman

Pike pass through

Rev Inchworm + PU

4 point squat

2 rd’s w/ a partner (Good rep/No Rep)

5 Burpees

5 Air Squats

Metcon

7 min AMRAP Burpees (With a parnter) (AMRAP – Reps)

Complete as many burpees as possible in 7 minutes

*1 partner working, 1 resting

*Partition however you want