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
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.