CrossFit Infernal – CrossFit

“How many reps can you do, and then SPRINT!”

A: Warm-up (No Measure)

Complete for QUALITY:

5-4-3-2-1

– Wtd. Strict Pullup @ 85-90% of 1RM

– Seated KB/DB Alt. single arm press (On each arm, heavy as possible w/ good form)

Rest as needed between sets

B: Metcon (AMRAP – Reps)

5 Min AMRAP:

– 50 Alt. DB Snatch (50/35)

– Max Paralette facing burpee w/ remaining time

rest 3 minutes, then:

C: Metcon (AMRAP – Reps)

. 5 Min AMRAP:

– 40 Paralette facing Burpees

– Max Alt. DB Snatch (50/35) w/ remaining time

Rest 3 minutes, then:

D: Metcon (Time)

For Time (5 min cap):

– 20 Alt. DB Snatch (50/35)

– 20 Paralette Facing Burpees