CrossFit Black Storm – CrossFit Fitness

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A): Movement prep and practice (No Measure)

Rehearse and practice the movements in todays workout:

-Overhead Squats

-Rowing (if necessary)

B): Overhead Squat (5 sets of 4 reps, 10 minutes to complete)

Use technique bars and focus on proper movement and depth in the overhead squat.

C): Metcon (Time)

For Time:

With a partner, alternating complete rounds, complete 8 total rounds of:

Row 300m


alternating with partner, complete 8 total rounds of:

5 box jumps (jump up if possible)

10 sit ups

5 box jumps
22:00 time cap