CrossFit Black Storm – CrossFit Performance

“Progess is progress, no matter how small” -unknown

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A): Overhead Squat (5 sets of 3 reps, rest as needed)

Build over the course of the five sets to today’s heavy triple.

B): Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

3 Hang Power Snatches (135/95 lbs)

6 Overhead Squats (135/95 lbs)

9 Burpees Over the Barbell

12 Pull-Ups
Scale to about 70% of what your max triple was on part A. If you are RX-ing that means you hit 3 reps for 195/135 (or more) with good depth. Scale to a weight you can move efficiently with and don’t have to press out during warm-up.