CrossFit Black Storm – CrossFit Performance

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A): Back Squat (Every 2 minutes, 6 sets of 3 reps @ 80%)

Rep out last set for max reps.

Based on last tested 1-rep max. One breathing cycle per rep. Once you take additional breaths or drop your max set is over.

B): Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

6 Front Squats (155/105)

12 Kettlebell Swings (53/35)

30 Double-Unders

Scale: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

6 Front Squats (95/65)

12 Kettlebell Swings (35/26)

60 single unders
reduce the weight further if necessary