Here is today's #WOD!


#STRENGTH

4 Rounds (NFT)

8 Slam Balls

16 KB Plank Drag Throughs

(-2) Strict Hanging Leg Raises

Hollow Rocks: 30-25-20-15


#METCON

Running Clock

0-3 Complete

400m Run

3-7 Complete

400m Run

20 alt DB Hang Snatches @35/20

7-12 Complete

400m Run

20 alt DB Hang Snatches @35/20

20 Box Jumps Over @24/20"

12-18 Complete

400m Run

20 alt DB Hang Snatches @35/20

20 Box Jumps Over @24/20"

40/35 Cal Row


Coaches Challenge

DB @50/35

Box @30/24"


Stay positive and have fun! You are on your way to a happier & healthier 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 3 Mins x5 Rounds

7-10 Pendlay Rows **starting @30% (clean)

5 Banded Clean Grip Deadlifts @75% (clean)

**two Bars

**building on Pendlay rows


#METCON

AMRAP 16

5 Burpees

9 Deadlift @105/75

7 Burpees

15 Back Squat @105/75

9 Burpees

**Rest :30 sec between Rounds


Coaches Challenge

Burpees-->HSPUs


Stay positive and have fun! You are on your way to a happier & healthier 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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