CrossFit Black Storm – CrossFit

“If you’re too busy learning the tricks of the trade, you may never learn the trade.” — John Wooden

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%

Record heaviest set of two.

A2): Back Squat (Every two minutes, for 4 minutes – 2 sets)

Back Squat x 5 reps @ 80-85%

*record heaviest successful set of 5 or best successful set

B): Metcon (AMRAP – Rounds and Reps)

Two sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Ground to Overhead (95/65)

10 Overhead Squat

10 Burpees

Rest 3 minutes between sets.
*Start the second set where you left off when time ran out on the first.