CrossFit Black Storm – CrossFit

“I am not a product of my circumstances. I am a product of my decisions.” –Stephen Covey

A): Muscle-ups (Work up to a max unbroken set ring muscle ups)

15 minutes muscle-up progression (if you don’t have them) or work up to a max set of muscle ups.

Those who do not have pull-ups yet will work pull-up practice (practice kipping or strict banded) or strict ring rows depending on coaches perscription.

B): Metcon (AMRAP – Reps)

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

Run 400 Meters

Max Reps of Bar Muscle-Ups (in remaining time)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

If you don’t have bar muscle ups you will scale with burpee toes to bar.