CrossFit Infernal – CrossFit

A: Metcon (No Measure)

Every 90s for 12 minutes (2 Sets of each)

1) (1 Muscle Up + 3 Ring Dips) X 2-3 Reps

*scale= (1 Strict Pullup + 3 Ring Dips) X 2-3

2) 60s of HS Walking

*scale= Wall walking or nose to wall shoulder taps (or additional drill from coach)

3) 60s of max L-Sit hold on paralletes (as many attempts as needed)

A: Metcon (5 Rounds for time)

Every 3 Minutes for 15 Mins (5 Sets)

– Row 250m

– 10 Burpee Box Jump Overs (24/20)

*record time of each set