CrossFit Black Storm – CrossFit Performance

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A): Deadlift (15 Minutes to Build to Today’s Heavy Set of Two)

2 rep “touch and go”, meaning the bar only taps the ground between reps. No dropping and No resetting for the second rep.

Clock starts immediately following general warm up and coaches briefing, no additional warm-up time.

B): Metcon (AMRAP – Reps)

Climb the ladder for As Many Reps as Possible in 12 Minutes of:

5 Box Jumps Overs (24/20)

5 Toes to Bar

5 Wall Balls (20/14)

10 Box Jumps Overs

10 Toes to Bar

10 Wall Balls

15 Box Jumps Overs

15 Toes to Bar

15 Wall Balls

20 Box Jumps Overs

20 Toes to Bar

20 Wall Balls

…next would be a round of 25 of each, then 30, then 35, and so on…

-sub hanging knee raise or abmat sit ups for toes to bar.

-reduce height on Box Jump overs.

-reduce weight or height on wall balls.

Through 15’s is 90 reps

Through 20’s is 150 reps

Through 25’s is 225 reps

Through 30’s is 315 reps

Through 35’s is 420 reps