CrossFit Infernal – CrossFit

A: Back Squat

1) 5 @ 70%

2) 4 @ 75%

3) 3 @ 80%

4) 2 @ 85%

5) 1 @ 90%

Rest 2-3 mins between 1-5, then rest to recovery before:

6) Max Reps @ 80%

**If you didn’t go off a 1RM, add 5-10 TOTAL lbs to each lift

B1: Metcon (AMRAP – Reps)

Against a 9 minute clock:

0-2: Max 100m Shuttle Runs (50 down, 50 back)

2-3: Rest

**50m= 1 rep

**100m= 2 reps

B2: Metcon (AMRAP – Reps)

3-5: Max Wall Balls (20/14)

5-6: Rest

B3: Metcon (AMRAP – Reps)

7-9: Max Shuttle Runs (50 down, 50 back)