CrossFit Black Storm – CrossFit Performance

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General Warm Up (No Measure)

Two Sets

30m shuttle run

10m high knee

10m butt kickers

10m samson stretch

10 burpees

10 air squats

10 push ups

A): Back Squat

Take 10-15 minutes to build to 85% of 1RM

B): Back Squat (2-3 reps)

Every 3 minutes for 15 minutes (5 sets) hit 2-3 reps

C): Metcon (AMRAP – Reps)

Four sets:

Against a 2 minute running clock

Row 250m

In remaining time, Max Reps of Squat Cleans (135lbs/95lbs)

rest 2 minutes between sets
score is total squat cleans

200m Cool Down Walk (No Measure)

stay together!