CrossFit Black Storm – CrossFit Basics

A): Front Rack Lunge (w/ DB’s or KB’s. 5 sets of 8 reps, alt. legs)

Increase weight through sets, focusing on quality reps.

B): Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 10 minutes of:

400m row

10 push ups

10 pull ups (or 20 jumping pull ups)
Chin must clearly pass over bar on all pull-ups. Chest much touch the ground on all counted push-ups.