CrossFit Black Storm – CrossFit Performance

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A): Gymnastics Skill Warm-Ups (No Measure)

3 rounds:

10 toes to bar

(beginners sub 8 Superman to V-up)

Rest 90 seconds

Max Handstand Hold

Rest 2-3 minutes

B): Metcon (Time)

2 Rounds for Time:

10 Muscle Ups

15 Handstand Push Ups

20 Alternating Dumbell Snatches (45/30)

25 Burpees

30 Calorie Row

(30:00 time cap)
Scaled:

Intermediate

2 Rounds for Time:

10 Chest to Bar Pull Ups

15 Handstand Push Ups

20 Alternating Dumbell Snatches (45/30)

25 Burpees

30 Calorie Row

Novice

2 rounds for Time

20 Pull Ups

20 Push Ups

20 Alternating Dumbell Snatches (30/20)

20 Burpees

400m Run

Scaled athletes can also row 20 cal if rowers are available after RX and internediate athletes claim theirs.