CrossFit Infernal – CrossFit
Gymnastics
A: Metcon (No Measure)
Every 90s for 13.5 Minutes (3 Sets each):
1) 45s Of Muscle Ups
*Scale=3 rolls to candlestick + 3 Ring Rows + 3 Ring Dips
2) HS Walk X 10m
* Scale=45s of Max Reps Wall Walks
3) L-Sit Hold X 30-45s accumulated time
*Scale= hanging L-sit or knee raise on Pullup Bar
Metcon
B: Metcon (4 Rounds for reps)
Every 5 Minutes for 20 Minutes:
3 Minute AMRAP
– 5 Burpee Toe To Bar
– Run 400m
– Max Reps Bar MU or C2B or Pullups
*Your choice. Note which you chose in comments
Rest 2 Minutes, then start back up when the next 5 minute interval comes