Here is today's #WOD!


#STRENGTH

HSPUs: 4 sets x (max reps) w/2 sec pause @top


#METCON

5 Min Clock

3 Rounds

18 DUs

6 Burpees Over BB

Into,

21 Deadlifts @185/125

Max Pull-ups

(Rest 4 Mins)

5 Min Clock

2 Rounds

27 DUs

9 Burpees Over BB

Into,

15 Deadlifts @205/135

Max Pull-ups

(Rest 4 Mins)

5 Min Clock

1 Rounds

36 DUs

12 Burpees Over BB

Into,

9 Deadlifts @225/155

Max Pull-ups


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

Clean Complex:

Power Clean + Hang Power Clean + S2OH + Hang Power Clean + TnG Power Clean: Build to a heavy for the day


#METCON

EMOM x8

M1: 15/12 Cal Row

M2: 10 Thrusters @80/60

Rest 2 mins

500m Row x3

(rest 2:30 between)


Coaches Challenge

BB @105/80


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

Back Squat

5x5 @ 80%


#METCON

Intervals

5 Rounds

:30 sec

5 Box Jumps Over @24/20"

Max T2B

:30 sec

5 Box Jumps Over

Max alt. DB Snatches @35/20

(Rest 1:30 between 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

© 2020 by Black Iron CrossFit    -   All Rights Reserved

BLACK IRON CROSSFIT
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