CrossFit Infernal – CrossFit

A: Warm-up (No Measure)

Spend 10-15 Minutes working on Ring Dip Skills (strict/kipping)

B: Metcon (4 Rounds for time)

3-4 Sets:

– AB @ 65% of last weeks MAX RPM for “as long as comfortable”

Then directly into:

– 15/12 Cal Row AFAP

Rest to FULL recovery between sets

**”as long as comfortable” means stop if:

– Cannot hold pace

– HR becomes uncontrollable

– Local musculature becomes too uncofortable