CrossFit Infernal – CrossFit
A: Warm-up (No Measure)
Ring Muscle Up Skill Work/rings skills (20ish Mins)
Completing muscle ups/working efficicency
OR
– Kipping on rings
– Turnover drills (banded/jumping/coaches choice)
– Muscle up attempts/partner assisted
OR
Strict Pullup/ pushup Work:
2-3 Rounds:
– 30s Strict Pullups (pronated)
Rest 15s
– 30s Pushups (regular)
Rest 15s
– 30s Strict Pullups (supinated)
Rest 15s
– 30s Pushups (close grip/diamond)
Rest as needed between sets
B: Metcon (AMRAP – Reps)
For TOTAL Max Reps:
*against a running clock:
0-3: Max Cals row
3-6: Max S2OH (115/75)
6-9: Max Slam Balls (you choose the weight)