CrossFit Black Storm – CrossFit

“Believe you can and you’re halfway there.” –Theodore Roosevelt

A): Front Squat (3 reps, every two minutes, for 16 minutes, 8 sets:)

Build over the course of the eight sets to today’s heaviest triple. Use first 2-3 sets as warm up sets.

B): Metcon (AMRAP – Rounds and Reps)

Three rounds for time of:

Run 400 Meters

30 Double-Unders

20 Deadlifts (155/105 lbs)

10 Front Squats (155/105 lbs)
17:00 time cap. Scale if 155/105 is any higher than 70% (220/150 or less) of your one rep max front squat. Finishing the run counts as one rep, incomplete run is a zero if time runs out.

Meant to be for time, not AMRAP. If finished, enter 3+0 and add time in notes.