CrossFit Infernal – CrossFit

 

A: Warm-up (No Measure)

A. 2-3 Sets:

– Assault bike X 10s @ 100% effort

Rest as needed

*Find MAX RPMs

Then:

2-3 Sets:

– Row X 10-12s @ 100% effort

Rest as needed

*Find MAX CALS/HR

B: Metcon (No Measure)

18-20 Min EMOM:

1) 30s AB @ 60-65% of max RPM

2) 30s of Max DUs

3) 30s Row @ 60-65% of Max Cals/hr

4) Rest (OPTIONAL)

*only make use of the rest period if HR becomes uncontrollable, or you fail to hold paces anymore

**If no rest periods taken, end at 18:00