CrossFit Black Storm – CrossFit Performance

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A): Bench Press (Every 3 minutes, for 12 minutes (4 sets), 6 reps)

Share a bar with a partner of similar ability and spot each other.

Weight can stay the Same across, or go Up each set. Go by how you feel and Challenge Yourself !!!

B): Metcon (Time)

For Time:

1000m Row

30 Shoulder to Overhead (135/95)

30 Ring Dips
RX’s Ring Dips on high rings only, use a box, do not lower or try to adjust the rings.

Ring Dip standard is that the dip starts at the top from a locked out position. You must lower until your shoulder contacts the rings and then extend to lock out and show control at top before dismounting the rings.


Reduce weight on S2OH

Sub for ring dips

-Dips on bench/box with feet elevated

-Dip bar

-Negative dips

-Ring Push Ups on any rings that are already lowered

-Hand Release Push Ups

-Hand Release Knee Push Ups

-“Chest to deck” Push Ups on Dumbells