CrossFit Black Storm – CrossFit

“Judge each day not by the harvest you reap but by the seeds you plant.” – Robert Louis Stevenson

A): Metcon (No Measure)

Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:

Minutes 1-3 & 7-9 – Rope Climb

Technique Work – no more than 4 ascents

Minutes 4-6 & 10-12 – Max Handstand Hold or Handstand Hold Practice

B): Metcon (AMRAP – Reps)

Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)

2 Minutes of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 2 minutes
modify with other pull up/HSPU varients or strict banded pull ups. RX is strict reps only. Score as total reps of all movements and sets.