CrossFit Infernal – CrossFit

Warm-up (No Measure)

*If you are completing the open FRIDAY, complete the following

A. Spend 15 Minutes working on a skills/movements that is a WEAKNESS that hasn’t been shown in the Open workouts yet

B. 2 Sets:

4-5 rounds:

– 30s cyclical @ 85-90% effort

Rest 60s

*rest 2-3 mins after each set

**If you are NOT signed up for the open or are completing SATURDAY, complete the following:

A. Spend 15 Minutes working on a skills/movements that is a WEAKNESS that hasn’t been shown in the Open workouts yet

B. 2-3 Sets (Build speed/effort over the sets 80-90-100%):

– 60s AB (20s easy/20s mod/20s fast)

Directly into:

3 Rounds:

– 5 Thrusters (95/65) or DBs (50/35)

– 5 Burpee Box Jump Overs (24/20)

Rest 2-3 mins between sets