04/11/22

Here is today's #WOD!


#STRENGTH

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


#METCON

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

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