CrossFit Black Storm – CrossFit Performance
A): Weighted Pull-ups (5 reps, every 2:30, for 5 sets)
Increase weight to todays heaviest successful set of 5.
Must pull until throat touches bar for rep to count.
If you don’t have strict pull-ups yet, work with a band for each set.
B): Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Chin-ups
20 Russian Kettlebell Swings (70/53)
If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.