CrossFit Black Storm – CrossFit Performance

“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.” -Mark Twain

A): Back Squat (Every 2 minutes, for 10 minutes – 5 sets)

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 87%

**athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over

B): Metcon (Time)

For time:

40 Wall Ball Shots (20/14 @ 10/9)

400 Meter Run

40 Burpees

400 Meter Run

40 Wall Ball Shots
14:00 Time Cap

*Focus on pacing today, as if this were an Open workout. Think about your breathing during the wall balls and burpees.