CrossFit Black Storm – CrossFit Performance

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General Warm Up (No Measure)

500m row then

2 rounds of 10-15 reps of:

Samson Stretch (10m)

Overhead Squat with PVC

Sit-ups

Supermans

Pull-ups/Ring rows

Push ups

A): Back Squat

On a 3 min clock:

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

Record Heaviest Single

B): Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Toes to Bar

10 Kettlebell Swings (53/35)

10 Wall Ball Shots (20/12 lbs)

200m Cool Down Walk (No Measure)

stay together!