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.