04/07/22

Here is today's #WOD!


#STRENGTH

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


#METCON

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

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