CrossFit Black Storm – CrossFit

“It is always the simple that produces the
marvelous.” – Amelia Barr

A): Back Squat (Every 2 minutes, for 12 minutes, 6 sets of)

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – Max Reps @ 80%

Recording max reps and weight of set 6. (athletes are allowed only on full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over)

B): Metcon (Time)

For time:

9 Thrusters (155/100 lbs)

18 Toes to Bar

7 Thrusters

14 Toes to Bar

5 Thrusters

10 Toes to Bar