CrossFit Black Storm – CrossFit Performance

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Movement prep and practice (No Measure)

10 minutes to build up to today’s Power clean weight and HSPU’s.

Metcon (4 Rounds for reps)

2 rounds for total reps of:

With a 4 minute running clock:

400m row

In remaining time, handstand push ups

-Rest 2 minutes-

With a 4 minute running clock:

400m run

In remaining time, power cleans (225/155)

-Rest 2 minutes-
Scored as the total reps of power cleans and handstand push ups, 4 total rounds. If all rowers are taken, start on the run/HSPU interval.

*RX plus is deficit HSPU on 45 pound plates

Scale: Metcon (4 Rounds for reps)

2 rounds for total reps of:

With a 4 minute running clock:

400m row

In remaining time, wall walks

-Rest 2 minutes-

With a 4 minute running clock:

400m run (or reduced to 250m)

In remaining time, hang power cleans (reduced weight

-Rest 2 minutes-
Scored as the total reps of hang power cleans and Wall walks, 4 total rounds. If all rowers are taken, start on the run/HSPU interval.