CrossFit Black Storm – CrossFit Performance

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A): Back Squat (6 reps @ 80%, every 2:30 for 6 sets)

As many reps as possible for last set. One breathing cycle per rep on max out set.

If you do not have a max to base today’s percent on then build up in sets of 6 reps to a heavy set of 6 for today.

B): Metcon (Time)

-Practice Day-

For time:

Row 1000m

Run 800m
If rower availability becomes an issue some athletes can start on the run.