CrossFit Fringe – CrossFit
Press + push/pull + MAP
A.: Press + Push Press (3 + 3; +5-10lbs or + 1 push press rep; rest 2min)
Metcon (Weight)
B1. Pendlay Row @40X1; 6 reps; rest 30s
B2. HS Hold; 30s; rest 90s x 4 sets
C: Metcon (Time)
10 Snatch 135/95 or CJ 155/105
30 pull ups
10 Snatch or CJ
20 CTB pull ups
10 Snatch or CJ
10 muscle ups – sub 20 bar facing burpees
*If you can Power snatch 175/115+ you are snatching – if not go with clean and jerk – 14 Minute time cap*