CrossFit Infernal – CrossFit

A: Metcon (No Measure)

A. 3 Sets:

– RDL X 6 @ 4011 (4s down/no pause/1s up/1s hold)

Rest 30s

– Supine hamstring curls W/ wall ball X 20 (https://youtu.be/R_INXCfwVLY?list=PLp0qJBUYU1zv0t4mQkVBPMn-arOc1bhRa)

*slow and controlled

rest 30s

– 45-60s Nose to wall hold

Rest 30s

B: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP;

– 12 Russian KB Swings (70/53)

– 12 Alternating reverse lunges w/ goblet Hold (70/53)

*Every 2 Rounds complete 10 Burpees