7 minutes in heaven

Mike Collette • September 2, 2020

Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

Metcon (AMRAP – Reps)

round 1- AB or burpees 10 seconds- 50 seconds rest

round 2- AB or burpees 15 seconds – 45 seconds rest

round 3- Ab or burpees 20 seconds – 40 seconds rest

round 4- assault bike or burpees 45 seconds, rest 15 seconds

round 5- ab or burpees 50 seconds – rest 10

round 6- ab or burpees 55 seconds , rest 5

round 7- GO 1 minute!

Metcon (No Measure)

800 meter cool down for recovery

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