CrossFit Black Storm – CrossFit Performance

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A): General Warm Up (No Measure)

2 Rounds

30m jog (there, back there)

10m high knees

10m butt kickers

10m side lunge

10 burpees

10 squats

10 push ups

B): Overhead Squat (In 15 Minutes work up to a heavy 3 rep for the day)

Fitness Level

5×3 back squat

Record heaviest set completed

C): Metcon (Time)

In teams of two, each partner completes one round:

30 Deadlifts (185/135)

30 Cal. Row

30 Overhead Squat (95/65)
Fitness Level

In teams of 2

100 KB Swings (together)

30 Cal. Row (each)

100 Goblet Squats (together)