CrossFit Black Storm – CrossFit Performance

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General Warm Up (No Measure)

Run 400m

20m bear crawl

10m high knees

10m butt kickers

10m samson stretch

10m side lunge

20 arm circles each direction

15 push ups

A): Metcon (AMRAP – Reps)

Against a 4-minute running clock, perform the following for max reps:

Run 600 Meters

Push-Ups x Max Reps in remaining time
rest exactly 4 minutes then…

B): Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 Minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups
rest exactly 4 minutes then…

C): Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 Minutes of:

5 Burpees

5 Thrusters (95/65 lbs
rest exactly 4 minutes then…

D): Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 Minutes of:

30 Double-Unders

10 Toes to Bar

200m Cool Down Walk (No Measure)

stay together!