CrossFit Black Storm – CrossFit Performance

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” -Francis of Assisi

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B): Metcon (Time)

For time, with a partner, alternate 20 rounds (10 each) of:

10/7 calorie row

10 Thrusters (100/70)
Choose a weight that will allow you to move, you should be able to do 10 unbroken reps of the weight in warm up. If you can’t, scale it!

If you are solo go with equal work to rest intervals.

(22:00 time cap)

A): Metcon (AMRAP – Reps)

If you have muscle ups already:

Three sets for max reps of:

30 Seconds of Muscle-Ups

-Rest 30 seconds-

30 Seconds of Push-Ups

-Rest 30 seconds-

30 Seconds of Toes to Bar

-Rest 30 seconds-

Report total reps of all sets
If you don’t have Muscle ups

Three sets for max reps of:

30 seconds of toes to bar

-Rest 30 seconds-

30 Seconds of ring dips

-Rest 30 seconds-

30 Seconds of roll-to-candlesticks

-Rest 30 seconds-

Report total reps of all sets