CrossFit Fringe – CrossFit
A: Deadlift (3×3 @ 80% of 1RM)
Rest 2 mins between sets
B: Metcon (No Measure)
B1. Russian KBS; 12-15 reps; rest 30s
B2. Alternating Single leg glute bridge; 6 reps/leg @ 20×1; rest 60s x 4 sets
C: Metcon (Calories)
10 Minute Row/Airdyne 60s 85%; 60s rest – can be done in partners – keep this 60s AEROBIC