CrossFit Infernal – CrossFit

A: Metcon (No Measure)

A. 10 mins to work on kipping skills, then:

4 Sets:

– 3-4 Negative Pullups (4s count down)

*add weight If easy/band if challenging

Directly into

– 5-10 UB Pullups

*These should be done at your skill level (kip/butterfly/banded/jumping)

B: Metcon (2 Rounds for reps)

2 Sets:

5 Min AMRAP:

– 500/420m Row

– 20 Burpees over the Rower

– Max KB Swings (70/53) w/ remaining Time

Rest 5 minutes between sets