Here is today's #WOD!


#STRENGTH

Push Press:

3-4 sets x8 reps @85%


#METCON

For Time

15 Squat Clean Thrusters @135/95

1 Mile Run

15 Squat Clean Thrusters


Coaches Challenge

BB @155/105


Stay positive and have fun! You are on your way to a happier life.

Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf


Happier. Healthier.

Your friends at Black Iron CrossFit

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Here is today's #WOD!


#STRENGTH

Every 2 mins

Banded Deadlifts: @60% of 3 rep

6 sets x3 reps

+

Weighted Pull-ups

6 sets x3 reps


#METCON

Every :90 sec

St 1: DB Devil Presses + 2 DB Front Rack Forward Lunges (complete this till 30ft have been accumulated)

St 2: 5 Wall Walks w/Hand Release + Max Cal Bike with the remaining time

St 3: Rest

x4 Rounds


Coaches Challenge

DB @50/35


Stay positive and have fun! You are on your way to a happier life.

Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf


Happier. Healthier.

Your friends at Black Iron CrossFit

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Here is today's #WOD!


#STRENGTH

Above the Knee Hang Power Clean:

Building to a 3 Rep


#METCON

3 Mins on/2 Mins off

7 Box Jumps Over @24/20"

9 T2B

11 DB Front Squats @35/20

13 Burpee Over DB

AMRAP:

DUs/Singles

x4 Rounds


Coaches Challenge

Box @30/24"

DBs @50/35

Burpees @12"


Stay positive and have fun! You are on your way to a happier life.

Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf


Happier. Healthier.

Your friends at Black Iron CrossFit

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