CrossFit Black Storm – CrossFit Performance

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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.