CrossFit Black Storm – CrossFit Performance

View Public Whiteboard

()

A1): Strict Dumbell Press

4-6 reps

Rest 60-90 seconds

A2): Farmer’s Carry (100m)

x 100 Meters

Rest 60-90 seconds

*Use Dumbells, Kettlebells or Farmer Carry Handles, stagger your start time to make the handles available when you need the handles.

A1 and A2 are super sets together

B1): Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

4 Strict Pull-Ups

8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

B2): Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

15 Kettlebell Swings (70/53)

15 Hand Release Push-Ups

200m Cool Down Walk (No Measure)

stay together!