CrossFit Black Storm – CrossFit Basics

A): Hang Clean (w/ barbell. Work in sets of two, for quality)

Focus on technique, speed and rep quality today. Add weight only as movement quality allows.

B): Metcon (AMRAP – Rounds and Reps)

Climb the ladder as high as possible in 12 minutes:

1 wall ball

1 burpee

2 wall balls

2 burpees

3 wall balls

3 burpees

4 wall balls

4 burpees

5,5,6,6,7,7,8,8….continuing on until the clock reached 12 minutes.
Record last completed round of both wall balls and burpees plus the reps of last partial round. Scored would read as 5 + 6 (completed 5 rounds, plus the wall balls of the round of 6)