CrossFit Black Storm – CrossFit Performance

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General Warm Up (No Measure)

400m Run

10m bear crawl

10m crab walk

10m high knees

10m butt kickers

20m cartwheels

20 PVC pass-thru’s

:45s Front Rack Stretch with PVC

A): Jerk

Take 20 Min to buid up to a heavy jerk

Fitness Level: work in sets of 3 to get more repetition and movement practice

B): Metcon (Time)

In Teams of 2 with partners alternating complete rounds for time:

7 Rounds each partner

3 Power Cleans (135/95)

6 Shoulder to Overhead (135/95)

9 Push Ups

200m Cool Down Walk (No Measure)

stay together!