CrossFit Black Storm – CrossFit

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” –Joshua J. Marine

A): Weighted Pull-ups (Four sets, building to your heaviest two)

*if you cannot complete weighted pull ups, go for max strict pull-ups if you have 3 or more.

**If you do not have strict pull-ups you will work banded or jumping pull-ups with a pause at the top and a slow negative down or even ring rows with the same tempo.

B): Metcon (AMRAP – Reps)

Three sets for max reps/calories:

60 seconds Row for calories

30 seconds Rest

60 seconds Kettlebell Swings (53/35)

30 seconds Rest

60 seconds Renegade Rows (2 x 45/30)

30 seconds Rest