CrossFit Black Storm – CrossFit Performance

Practice day

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A): Shoulder Press (4 sets of 4 reps @ 90%, every 3:00)

Last set is a rep out

B): Metcon (Time)

Three rounds for time of:

30 Double-Unders

20 Kettlebell Swings

10 Handstand Push-Ups
Choose your weight and put in notes

RX+ is unbroken double-unders

(16:00 time cap)

Scaled:

Three rounds for time of:

90 Single-Unders

20 Kettlebell Swings

10 Burpees