CrossFit Black Storm – CrossFit Performance

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A): Metcon (Time)

For Time:

9-7-5

Deadlifts (315/215)

Ring Muscle Ups

Rest until 20:00 and then…
Intermediate:

9-7-5

Deadlifts (heavy, 75-80%)

Chest to Bar Pull Ups

Ring Dips on high rings

Scaled:

As many rounds as possible in 10 minutes of:

9 Deadlifts (scaled)

9 Toes to Bar/Hanging Knee Raise

9 Hand-Release Push Ups

B): Jerk (10 minutes to Build to a Heavy Single Jerk)

*from rack