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)