CrossFit Black Storm – CrossFit Performance

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A): Deadlift (Every 2 minutes, 6 sets of 3 reps @ 80%)

B): Metcon (AMRAP – Reps)

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar

Minute 2 – 30 seconds of Row Calories

Minute 3 – 30 seconds of Ring Dips

*rest in remaining :30 of each interval
Ring dips on ring muscle up stations. Use box to step up or muscle up on to rings. Do not lower rings!