CrossFit Infernal – CrossFit

A: Warm-up (No Measure)

15 Mins to work on Ring Dips:

*in the following time frames, complete as many sets of the movement as possible with the intentions of PERFECT FORM. Try to increase reps from last week

0-5: Ring dip Turn out holds X 25-35s (scale to ring pushup hold turnouts)

5-10: Tempo Ring Dip Negatives X 5-6 @ 31X1 (only complete ring dip if possible)

10-15: Strict Ring Dips X 5-6

B: Metcon (AMRAP – Rounds and Reps)

18 AMRAP:

– 400m Run

– 100 DUs

– 30 T2B

– 15 DB Man Makers (50/35)