CrossFit Black Storm – CrossFit Performance
A): General Warm Up (No Measure)
30m jog (there, back there)
10m high knees
10m butt kickers
10m side lunge
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)
1 minute rest between runs
score is total time including rest.