CrossFit Black Storm – CrossFit Performance

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A): Back Squat (6 sets of 5 reps @ 80%, every 2:30.)

Rep out last set for max reps. Try to improve on last weeks max set.

On max set, one breathing cycle per rep. Once you take additional breaths or drop your max set is over.

If you miss a set, reduce weight to 75% and continue next set.

B): Metcon (AMRAP – Rounds)

-Practice Day-

Every minute on the minute for 6 minutes:

5 thrusters (115/75)

6 burpees over barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

Score as number of rounds completed. If you complete all six than your score is six.