CrossFit Black Storm – CrossFit Performance

“Dream big and dare to fail.” –Norman Vaughan

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A): Muscle-ups (8 minutes to build to a max set)

Work on pre-requisite strength and skill transfer:

-BW pull ups

-BW ring dips

-gymnastics kip (hip drive and extension)

-mid-line coordination drills

-false grip pull ups and holds

-MU transition on low rings

B): Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
15:00 Time Cap