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