CrossFit Infernal – CrossFit

Gymnastics

A: Metcon (No Measure)

Every 2 Minutes for 12 Minutes (2 sets each)

1) 45s of Max Reps Muscle Ups

(3 Rolls to candlestick + 3 Ring Rows + 3 Dips) X 2-3

2) HS Walk X 10m

(Partner assist or wall walk + Nose to wall hold x 10s X max reps in 60s)

3) 8-10 Alternating Pistols (Each Leg)

(*Be smart, scale as needed!)

B: Metcon (No Measure)

B. Every Minute for 20 Minutes (5 Sets Each)

1) Row for Cals (12-15/7-10)

2) 15 KB Swings (70/53)

3) 10 Thrusters (95/65)

4) 15 Box Jumps (24/20)