CrossFit Black Storm – CrossFit Performance

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A): General Warm Up (No Measure)

5 Minutes of Double Under Practice (if you have 50+ unbroken double unders, practice triple unders)

30m jog (there, back there)

10m high knees

10m butt kickers

10m side lunge

10 burpees

10 squats

10 push ups

B): Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

C): Metcon (AMRAP – Reps)

2 Sets:

Max Strict Pull Ups

Rest 30 seconds

Max Prone Plank Hold

Rest 60 seconds
Record total number of Pull Ups

Fitness Level

If you cannot complete at least 5 strict pull ups use a band that will assist you in getting a max set of 5 or more strict. No Kipping!