01/20/22

Here is today's #WOD!


#STRENGTH

Ring Dips: Every 2 mins

6 sets x5 reps @tempo

**complete weighted or no weight

Tempo:

3 sec count down

3 sec pause @bottom

1 sec pause @top


#METCON

AMRAP 1

13 Russian KB Swings @53/35 (CC: 70/53)

8 No Push Burpees to Target @6" (CC: 12")

3 Wall Walks

--

Rest 1 mins

--

AMRAP 2

13 Russian KB Swings

8 No Push Burpees to Target @6" (CC: 12")

3 Wall Walks

--

Rest 2 mins

--

AMRAP 3

13 Russian KB Swings

8 No Push Burpees to Target @6" (CC: 12")

3 Wall Walks

--

Rest 3 mins

--

AMRAP 4

13 Russian KB Swings

8 No Push Burpees to Target @6" (CC: 12")

3 Wall Walks


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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