CrossFit Fringe – CrossFit
A.: Push Jerk (Push Jerk; 5 reps; rest 2 minutes x 3 sets)
B1.: Strict pull ups (Strict Pull ups @22×1; 4-6 reps; rest 30s )
B2.: Strict Ring Dips (Dips @20X1; 4-6 reps; rest 2 minutes x 3 sets)
C.: Metcon (AMRAP – Reps)
12 Minute alternating EMOM:
1st: 5 burpee pull ups
2nd: 5 strict hspu + 15s HS Hold (2-3 eccentric for strict hspu sub)