CrossFit Infernal – CrossFit
A: Metcon (No Measure)
Every 90s for 12 minutes (2 Sets of each)
1) (1 Muscle Up + 3 Ring Dips) X 2-3 Reps
*scale= (1 Strict Pullup + 3 Ring Dips) X 2-3
2) 60s of HS Walking
*scale= Wall walking or nose to wall shoulder taps (or additional drill from coach)
3) 60s of max L-Sit hold on paralletes (as many attempts as needed)
A: Metcon (5 Rounds for time)
Every 3 Minutes for 15 Mins (5 Sets)
– Row 250m
– 10 Burpee Box Jump Overs (24/20)
*record time of each set