CrossFit Black Storm – CrossFit Performance

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A): Front Squat (12 minutes to build to today’s heavy set of 10 rep)

If you did last weeks 10 rep front squat, add 5-10 pounds.

B): Metcon (AMRAP – Rounds and Reps)

4 minutes to complete as many rounds and reps as possible of:

4 strict handstand push ups

20 double unders

-rest 2 minutes then-

4 minutes to complete as many rounds and reps as possible of:

8 handstand push ups (any)

40 double unders
scaled:

-HSPU with up to 2 abmats or

Sub L-seated press

-Sub single unders 30 & 60