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 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