CrossFit Infernal – CrossFit

Strength

A: Back Squat (Every 2 Minutes for 14 Minutes:)

1) 5 @ 45-55% of 1RM

2) 5 @ 55-65%

3) 3@ 65-75%

4) 2@ 75-85%

5) 2@ 80-90%

6) 4-5 @ 80-85%

7) 4-5 @ 80-85%

**Increase weight or % From last week

Metcon

B: Metcon (3 Rounds for reps)

3 Sets:

4 Minute AMRAP:

– 10 Ground to Overhead w/ plate (45/25)

– 10 OH Alt Lunges (45/25)

-10 Burpees onto the plate

Rest 3 minutes between sets