CrossFit Fringe – CrossFit
Metcon (AMRAP – Reps)
A1. 1 muscle up into 5 ring dips (sub 6 ring dips) @22×1; rest 30s
A2. 2 Strict pull ups + 20s chin over bar hold; rest 30s
A3. Arms only airdyne; 30s; rest 2 minutes x 4 sets
Metcon (Time)
5 Rounds of ‘Cindy’ For time w/KBS for squats
5 pull ups
10 push ups
15 KBS 55/35