CrossFit Black Storm – CrossFit Performance

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A): General Warm Up (No Measure)

Go through the following cycle TWICE

30m jog (there, back there)

10m high knees

10m butt kickers

10m side lunge

10 burpees

10 squats

10 push ups

B): Metcon (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 28 Minutes, with a partner:

3 Muscle Ups

5 Front Squat (185/125)

7 Kettlebell Swings (70/53)

7 Pull ups

7 Front Squats

7 Kettlebell Swing

Partners must alternate rounds, no splitting up work load in a single round.