CrossFit Fringe – CrossFit
A.: Front rack hold (8s HEAVY *115-125%1RM* EMOM x 8 minutes)
B: Jerk Balance (3 reps; rest 90s x 4 sets (build))
C.: Metcon (AMRAP – Reps)
12 Minute Alternating EMOM:
1st: 3 CTB Pull ups + 4 chin over bar pull ups + 10 ft HS Walk
2nd: 3 Muscle ups + 2 ring dips (Only if you completed the emom of 2 + 2 – otherwise try to add either + 1 muscle up OR + 1 ring dip depending what your sub was)