CrossFit Fringe – CrossFit
Squat + Post accy + Run int
A. : Back Squat (4, 4, 3, 3; 4’s same lb; 3’s + 5-10lbs rest 2:30)
Metcon (Weight)
B1. Seated sumo stance good mornings 95/65; 10 reps; rest 15s
B2. Hollow body hold; 30s; rest 60s x 3 sets
C: Metcon (4 Rounds for time)
Run 400m @ 800m Pace; rest 1:1 x 4 sets **subtract 1-3s from last weeks pace**