CrossFit Black Storm – CrossFit Performance

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A): General Warm Up (No Measure)

30m jog (there, back there)

10m high knees

10m butt kickers

10m side lunge

10 burpees

10 squats

10 push ups

B): Back Squat (15 minutes to work up to a 10RM)

Take 15 minutes to build up to a heavy set of 10.

C): Metcon (Time)

10x100m Sprint

1 minute rest between runs
score is total time including rest.