CrossFit Black Storm – CrossFit

“Eighty percent of success is showing up.” –Woody Allen

A1): Back Squat (Every two minutes, for 10 minutes – 5 sets)

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Report heaviest successful set of two, singles will not count in todays results.

A2): Back Squat (10 reps, Every two minutes, for 4 minutes- 2 sets)

@75-80%.

Report weight of successful set of 10, or max reps and weight of max failed set.

B): Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

3 Push Press (155/105 lbs)

6 Box Jump-Overs (24/20)

9 Kettlebell Swings (Red 70/Green 53)