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)