02/09/22

Here is today's #WOD!


#STRENGTH

Tabata

:20 sec on/:10 sec transition

Max HSPUs

:20 sec on/:10 sec transition

Max Pistols

:20 sec on/:10 sec transition

Max T2B

:20 sec on/:10 sec transition

Max alt. DB Snatches @50/35

**1 minute rest

x5


#METCON

AMRAP 7 @80%

13 WBs @20/14 (CC: 30/20)

12 KB Swings @53/35 (CC: 70/53)

11 KB Box Step-ups @53/35 (CC: 70/53)

10 No Push Burpees

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rest 2 mins

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AMRAP 7 @80%

10 No Push Burpees

11 KB Box Step-ups @24/20" KB@53/35 (CC: 70/53)

12 KB Swings @53/35 (CC: 70/53)

13 WBs @20/14 (CC: 30/20)


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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