CrossFit Black Storm – CrossFit Performance

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Deadlift Warm up (No Measure)

2 rounds 30 double unders, 15 good mornings, 5 dead hang pull ups

A1): Deadlift (6-8 reps)

rest 90 seconds

A2): Ring Dips (20-25 reps)

(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up. Scaling athletes can focus on very high quality box dips box dips or banded ring rips)

Rest 90 seconds

B): Metcon (Time)

Three rounds for time of:

500 Meter Row

15 Hand-Release Push-ups

25 Kettlebell Swings (70/53)
If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.

200m Cool Down Walk (No Measure)

stay together!