04/11/22
Here is today's #WOD!
Snatch: (17 mins)
Establish a 1RM
Pull-up Variations/MU Progressions
EMOM x5
3 Ring MUs
3 Bar MUs
3-5 C2B (hip kip only)
3-5 Pull-ups (hip kip only)
kip
AMRAP 12
3 Strict Pull-ups (Strict C2B)
6 alt DB Snatch @35/20 (CC: 50/35)
9 Box Jumps @24/20 (CC: 30/24")
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