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
2 wall balls
3 wall balls
4 wall balls
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)