CrossFit Infernal – CrossFit

A: Barbell Strict Press

Every 3 Mins For 12 Mins (4 Sets):

– Seated barbell Strict Press X 6-8 @ 2111

(2s down/pause on chest 1s/press up 1s/hold overhead 1s)

– Supinated Ring Rows X 10-12 @ 2111

*Choose a load that you can move through the tempo perfectly. Probably wont be that heavy. Complete both movements within 3 minutes

B: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

– 10 HSPU (1 ab mat only, otherwise scale to DB Press)

– 10 Strict Pullups

– 20 Russian KB Swings (53/35)
Rest 3-5 mins, then:

C: Metcon (2 Rounds for time)

For Time:

– 500m Row

Rest 90s, then

– 500m Row