CrossFit Black Storm – CrossFit Performance

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A): Metcon (Time)

For Time:

100 Double Unders

50 Dumbell Step Ups

12 Ring Muscle Ups

50 Double Unders

25 Dumbell Step Ups

6 Ring Muscle Ups
RX Dumbell Step Ups are 2x 45/30 lbs dumbells onto a 24/20 inch box. Dumbells must be held in hands at sides. No fancy stuff.

-Rest Until 20:00 and then-

B): Front Squat + Push Jerk (10 Minutes to Build to a Heavy Complex)

*From Rack.

Split Jerks will not count. Avoid Push Pressing, work on dropping below the bar.