CrossFit Black Storm – CrossFit Performance

“The most difficult thing is the decision to act, the rest is merely tenacity.” –Amelia Earhart

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

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 90%

(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 (AMRAP – Rounds and Reps)

In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:

1 Deadlift (155/105 lbs)

2 Power Cleans

4 Front Squats

6 Front Rack Step-Back Lunges