CrossFit Black Storm – CrossFit
“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” – Jimmy Dean
A): Metcon (AMRAP – Reps)
15 minutes to establish max set of unbroken ring muscle ups.
If you do not have ring muscle ups you will work the combination every 3 minutes for 9 minutes after coach demo’s the transition:
5 strict pull ups (w/ band if necessary)
5 ring muscle up transitions for quality
5 ring dips (w/ band if necessary)
B): Metcon (Time)
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
Record your slowest round only.