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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)