CrossFit Black Storm – CrossFit Basics

A): Snatch (Snatch technique)

Use a technique bar or PVC pipe and focus on quality of movement and position! Pretend there is no barbell!

B): Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 12 minutes of:

400m row

15 double under attempts

15 DB Push Press
Sub 30 double unders if you can complete at least 5 unbroken. On the box jumps, jump up and step down.