04/07/22
Here is today's #WOD!
EMOM x12
M1: :30 sec DUs
M2: 15 Dual DB Bent Over Rows
M3: :20 sec Max Cal Ski erg
--OR--
Flight Simulator **partial
10-20-30-40-50-40-30-20-10
EMOM x30
M1: 5-8 Strict Pull-ups + 8 Knee Raises (CC: 2 Rope Climbs)
M2: 8 No Push Banded Burpee Slam Ball
M3: 12/10 Cal Ski Erg
M4: 4 G2OH (Snatch or CnJ) **completed as singles
M5: 12/9 Cal Bike (CC: 15/12 Cals)
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