CrossFit Black Storm – CrossFit Performance

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A): General Warm Up (No Measure)

100 Double Unders/200 Singles

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)

Holiday Havoc Workout #2

In teams of two, as Many Reps as Possible in 11 Minutes of:

50 Assault Bike Calories

40 Toes to Bar

30 Burpees over Barbell

20 Snatches (135/95)

10 Bar Muscle Ups

*Partners can break up and share work as necessary. Must tag in.
Fitness Level

50 Assault Bike Calories

40 V-Ups

30 Burpees

20 DB Snatches (45/25)

10 jumping pull ups

C): Metcon (AMRAP – Reps)

Holiday Havoc Floater Event

With a 4 Minute running clock:

Both partners complete a 500m at the same time, in remaining time,

Deadlifts (245/165, scaled at 185/125)

*Both partners must have completed row before starting deadlifts. One barbell per team.
Fitness Level

Russian KB Swings instead of deadlift