CrossFit Fringe – CrossFit
Oly Snatch/Clean alt + Structural shoulder + ints
A: Overhead Squat (@23X1- light weight; 3-5 reps; rest 2 min)
Metcon (No Measure)
B1. Waiter/Farmer carry (1 arm overhead carry / 1 arm farmer carry); 25s each side (so switch after 25s which means 50s total); rest 20s
B2. Banded face pulls @2222; 12 reps; rest 60s x 3 sets
C: Metcon (AMRAP – Reps)
4 Minute amrap: Row for calories
4 Minute amrap:
10 Box Jumps 24”
10 toes to bar
10 alternating kb snatch 55/35
4 Minute amrap: AB for calories