CrossFit Black Storm – CrossFit
“Discipline is the bridge between goals and accomplishment.” – Jim Rohn
A1): Metcon (Weight)
Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
Deadhang, no kipping or leg kicking. Any grip of your choice – supinated, mixed or pronated are all acceptable. If you cannot yet perform strict you can modify starting at a thick band and working down to the lightest band possible that you can get your chin over the bar with.
A2): Metcon (AMRAP – Reps)
When the clock hits 12, immediatly you will have 3 minutes to complete as many strict pull ups as possible.
or max muscle ups in 3 minutes for an RX plus score.
If you do not have any strict pull-ups you can modify with kipping pull ups or a band that you can get at least 5 strict with in warm up. If you are using a band, make sure your chin is OVER the bar to where you can touch your throat to the bar, not at equal height with it.
B): Metcon (Time)
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Hand Release Push Ups
Feet must stay on ground while quads are off the ground when pressing the push up, no worming for an RX’d score.
Sub dips on high rings for HR pushups for an RX plus score.
(11:00 time cap)