CrossFit Infernal – CrossFit
A: Metcon (No Measure)
Every 90s for 12 Minutes (2 Sets Each)
1) Muscle Up X 3-5 (Ring or Bar)
*Scale= banded transition X 3-5 or Ring Dips X 6-8
2) 20 Arch to Hollow Rolls
3) 10-12 Supinated Ring Rows
*Try to make harder than last wee, if easy add 2111 tempo)
4) 45-60s of HS walking
*Scale= 45-60s Nose to wall hold
B: Metcon (5 Rounds for reps)
5 Sets:
2 Min AMRAP:
– Row 300/250m
– Max Reps Ring Dips
*If you have a Muscle up, Complete 1 MU and then work on dips
Rest 2 minutes between sets