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