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

30 Push-Ups
Record your slowest round only.