CrossFit Infernal – CrossFit

A: Metcon (4 Rounds for weight)

16 Min EMOM:

1) Weighted Pull-up X 1-2

2) 30s Max Reps Strict Pullups

3) 20 OH Walking Lunges w/ plate (45/25)

4) Rest

*Record weight used for strict pullups each round, and # of strict pullups in comments

B: Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

– (2 Renegage Rows+Pushup) X 10 Reps (https://youtu.be/uOBGOvsC6-g)

– 20 Calorie Row

– 30 KB Swings (70/53)

– Run 400m

*Record Rounds and reps, and weight of DB Used in comments