03/12/22

Here is today's #WOD!


#STRENGTH

5 Rounds (NFT)

5-8 Pendlay Rows (building in weight)

+

:40-:60 Ring Support Plank Holds

+

20-30 Weighted Russian Twist

**no rest between rounds


#METCON

1 Min On/1 Min Off

Complete 5 Rounds AFAP

16 alt Hang DB Snatches @35/20 (CC: 50/35)

12 Box Step-ups @24/20"

8 Burpees Over DB


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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