CrossFit Infernal – CrossFit

A: Warm-up (No Measure)

. Ring Muscle Up Skill Work/rings skills (20ish Mins)

Completing muscle ups/working efficicency


– Kipping on rings

– Turnover drills (banded/jumping/coaches choice)

– Muscle up attempts/partner assisted


Strict Pullup/ pushup Work:

2-3 Sets:

– 2-3 Strict Pullups (as hard as possible, add weight if needed)

Rest 20s, then:

– Max UB Strict Pullups

Rest 60s, then:

2-3 Pushups (as hard as possible, add weight/rings if needed)

Rest 20s, then:

– Max UB Pushups

Rest as needed between sets

B: Metcon (Time)

For Time (12 Min Cap):

– 250 DUs (500 Singles)

**AT THE TOP OF EVERY MINUTE, COMPLETE 10 T2B. Start with T2B @ 0:00