CrossFit Fringe – CrossFit
Metcon (AMRAP – Reps)
A1. 1 muscle up into 4 ring dips (sub 5 ring dips) @22×1; rest 30s
A2. 1 strict CTB Pull up + 18s chin over bar hold; rest 30s
A3. Arms only airdyne; 30s; rest 2 minutes x 4 sets
B.: Metcon (AMRAP – Rounds and Reps)
10 Minute amrap:
5 Pull ups
10 toes to bar
5 HSPU
10 ‘merican KBS 70/55