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CrossFit Black Storm – CrossFit Performance

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A): Weighted Pull-ups (3 sets of 1 reps )

Increase weight each set

Rest :30 second and then complete a set of part A2 after each round

If you do not have body weight pull ups then work down to the lightest band possible with strict pull ups with a 3 second chin over bar hold at the top of each rep.

A2): Metcon (No Measure)

Nose to Wall Handstand Hold x 30-45 seconds
Rest 2:00 before alternating with your next set of A1 each round

B): Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets):

15 Pull-Ups

30 Push-Ups

45 Air Squats
Complete each set as quickly as possible and note times for each.


15 Jumping Pull-Ups

30 Knee Push-Ups

45 Air Squats

* For jumping pull ups use a bar that is at wrist height when standing and at full reach overhead.