CrossFit Black Storm – CrossFit Fitness

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A): 1000m Row (Time)

Max Effort 1000m Row

B): Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 5 minutes of:

10 jumping pull ups

15 russian kettlebell swings

20 mountain climbers (9 each leg)

-rest 2 minutes then-

3 rounds

:30 wall sit

:30 rest

:30 plank hold

1:00 rest
If you can do full dead-hang pull ups then do those instead of jumping pull ups.