CrossFit Black Storm – CrossFit Basics

A): Back Squat ( 5 sets of 6 reps)

Warm up to a weight that is challengin for 6 reps, with good form and full depth, then complete 5 sets of 6 reps.

B): Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds. As many rounds as possible in 10 minutes of:

5 pull ups (or ring rows)

7 Box Jumps

9 wall balls (or Goblet Squats)