CrossFit Black Storm – CrossFit Performance

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A): Metcon (AMRAP – Rounds)

3 sets:

Set 1

Every Minute on the Minute for 5 min

7 Clean & Jerks (135/95)

-1 min to change plates then-

Set 2

5 min EMOM

5 Clean & Jerks (165/115)

-1 min to change plates then-

Set 3

5 min EMOM

3 Clean & Jerks (195/135)

-rest 5 minutes and then-
Best possible score is 15, deduct one point for each round that goes long.

scale by reducing weight at each round. First round should be light, second should be moderate, third should be challenging.

B): Metcon (AMRAP – Reps)

As Many Reps as possible in 2 minutes of:

Clean & Jerk (95/65)