CrossFit Black Storm – CrossFit

“A man who has made a mistake and doesn’t correct it is making another mistake.” -Confucius

A1): Back Squat (Every two minutes, for 12 minutes, 6 sets)

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

A2): Back Squat (Every 3 minutes, for 6 minutes, 2 sets of:)

1 rep @ 101-105%, set a new or current 1 rep max!!!

B): Metcon (Time)

50 Wall Ball Shots (20/14 lbs)

25 Toes to Bar

40 Wall Ball Shots

20 Toes to Bar

30 Wall Ball Shots

15 Toes to Bar
16:00 Time Cap, 180 total reps