CrossFit Black Storm – CrossFit

*To be complete during open gym time!

A): Weighted Pull-ups (Five sets of: 2 reps)

30 seconds rest between sets, be strict on this rest period. This may not be the heaviest weighted pull up you can do, find a weight that will allow you to recover and stay on track with the rest periods.

If you are still working pull-ups, use a band that will assist you in getting the 2 strict pull-ups with ATLEAST an 8 second negetive rep.

immediately followed by….

B): Metcon (No Measure)

Every 90 seconds, for 12 minutes (8 sets)

5-7 Wide Pronated Grip Pull-Ups

Rest 45-60 seconds

5-7 Pronated Grip Pull-Ups

Rest 45-60 seconds

5-7 Supinated Grip Pull-Ups

Rest 45-60 seconds

5-7 Mountain Climber Pull-Ups

Rest 45-60 seconds

-repeat-
Pronated – palms away

Supinated – Palms towards face

Mountain climber – pull chin to hand, alternating sides with each rep

C): Metcon (Time)

In teams of two, alternate sets to complete four EACH (total 8) of:

50 Double-Unders

400 Meter Run