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