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!!