CrossFit Fringe – CrossFit

Squat + Post accy + Run int

A: Back Squat (4, 3, 3, 3; 4 +5-10lbs; 3’s same weight; rest 2:30)

Metcon (No Measure)

B1. Russian KBS 70/55; 21 reps; rest 15s

B2. Hollow body rocks; 30s; rest 60s x 3 sets

C: Metcon (4 Rounds for time)

Run 400m @ 800m Pace; rest 1:1 x 4 sets **subtract 1-2s from last weeks pace**

*Trying to find a way to easily find pace from previous weeks run so put in this weeks pace into the ‘max effort’ box so we can keep checking on it easilly.*

400m Run (Time)

Max Effort 400m Run