CrossFit Black Storm – CrossFit Basics

A): Thruster (w/ barbell. 3 reps, every :90 seconds for 12:00)

Focus on movement, increase weight only as proper movement allows.

B): Metcon (AMRAP – Rounds and Reps)

With a partner, alternating complete rounds, complete as many rounds as in 14 minutes of:

5 burpee box jumps

10 push press
Partner up with someone who had a similar weight to you on the Thruster and use one barbell per team.

Keep track of your rounds!!