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)