CrossFit Infernal – CrossFit

A: Warm-up (No Measure)

12 Minute EMOM: (for big classes, just stagger athletes)

1) 8-10/6-8 Cals AB

2) 20 Nose to wall Shoulder Taps (scale= plank shoulder taps)

*no more than 30-40s of work here

2) 20 Hollow Rocks

B: Metcon (Time)

For Time (10 min Cap):

– 50 KB Swings (70/53)

– 50 Box Jump Overs (24/20)

– 25 KB Swings (70/53)

– 25 Box Jump Overs (24/20)