Here is today's #WOD!


#STRENGTH

A. Muscle Snatch: x2 reps every 1:30

x5 Rounds

B. Power Snatch: x1 rep every minute

x6 rounds @80% of of most recent heavy 3 rep


#METCON

AMRAP 6 @80%

12 Russian KB Swings @53/35

9 KB Goblet Squats

6 Strict HSPUs/Hand Release Push-ups

Rest 2 mins

AMRAP 4 @90%

9 DB Deadlifts @50/35 (two DBs)

6 DB Front Rack Lunges

3 Strict Pull-ups


#missionaccomplished


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

Here is today's #WOD!


#STRENGTH

Push Press: Percentages

  • 55% of 6 rep: 1 sets x6

  • 60% of 4 rep: 2 sets x4

  • 65% of 2 rep: 4 sets x1 rep


#METCON

3 Rounds

40 DUs/80 singles

20 DB Renegade Rows @35/20

10 T2B/Knee Tucks

500m/425m Row

Rest 1:1


#missionaccomplished


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

Here is today's #WOD!


#STRENGTH

Back Squat: Percentages

  • 60% of 9 rep: 1 set x9 reps

  • 65% of 6 rep: 2 sets x3 reps

  • 70% of 3 rep: 3 sets x1 rep


#METCON

10.9.8.7.6.5.4.3.2.1

Lateral Burpees

3 Snatches @115/85


Coaches Challenge

BB @135/95


#missionaccomplished


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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