CrossFit Black Storm – CrossFit Basics

A): Back Squat (12 minutes, working in sets of two)

increase weight only as proper movement allows

B): Metcon (AMRAP – Rounds and Reps)

Against a 14 minute running clock:

start with:

1000m row

in remaining time complete as many rounds and reps as possible of:

10 box jump to air squats

20 sit ups
*box jump to air squat: box jump then air squat on top of box