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 (Time)

For Time total time:

200m Run

1 Minute Rest

400M Run

2 Minute Rest

800M Run

3 Minute Rest


2 Minute Rest

200M Run
score is total time including rest.

800M run is 400m course x2

C): Metcon (Weight)

In as few sets as possible: 50 weighted sit ups
Suggested weight is 45/25lb db held against the chest.

feet to be anchored with a partner or with feed under a set of dumbells.

D): 200m Cool Down Walk (No Measure)

stay together!