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)