CrossFit Black Storm – CrossFit Performance

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A): Front Squat (Build to today heavy set of 10 reps in 12 minutes)

B): Metcon (2 Rounds for reps)

As many rounds and reps as possible in 5 minutes of:

Burpee chest to bar pull-ups

-rest 2 minutes then-

As many rounds and reps as possible in 5 minutes of:

5 burpees

5 chest to bar pull-ups
*Score each round separately.

RX+ version:

As many rounds and reps as possible in 5 minutes of:

Burpee Muscle Ups

-rest 2 minutes then-

As many rounds and reps as possible in 5 minutes of:

5 Burpees

5 Muscle Ups

On RX’d burpee pull ups and RX+ burpee Muscle Ups you must start your movement from a full hang. You cannot jump in to the movement. Burpee, jump to rings, fully extended, begin movement.

Scaled version:

As many rounds and reps as possible in 5 minutes of:

Burpee Pull-Ups (or burpee to jumping pull ups)

-rest 2 minutes then-

As many rounds and reps as possible in 5 minutes of:

8 burpees

8 chin over pull ups (or jumping pull ups)