Here is today's #WOD!


#STRENGTH

Strict Press: Build to a heavy 3 rep for the day

* Drop set @80%: 2 sets x3 reps (with any remaining time)


#METCON

For Time (Partioned)

120 WallBalls @20/14

80 Box Jumps @20/14"

40 Clean & Jerks @115/85


Coaches Challenge

BB @135/95


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

Here is today's #WOD!


#STRENGTH

Snatch Complex:

2 Snatches (TnG) + 2 OHS + 1 Snatch: Build to a heavy for the day


#METCON

The Iron Chipper

For Time

1k/850m Row

80 Air Squats

60 Russian KB swings @53/35

40 Push-ups

20 Single Arm KB Thrusters @53/35 **10/10


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

Here is today's #WOD!


#STRENGTH

A1) Elevated Reverse Lunges: 4 sets x10-16 reps (total)


A2) OH Weighted Sit-ups: 4 sets x10 reps


#METCON

AMRAP 12

24 Box Step-ups @24/20"

14 DB Renegade Rows @35/20

4 S2OH @135/95


Coaches Challenge

DB @50/35

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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BLACK IRON CROSSFIT
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