04/15/22

Here is today's #WOD!


#STRENGTH

Clean Complex Cluster: (16 mins)

1.1.1 Power Clean + 3 Front Squats:

5 Sets **Begin @55% of 1 rep clean


HSPUs Work

EMOM x5

3 kipping + :05 + 2 kipping + :05 + 1 kipping

5 Kipping HSPUs

3 Strict HSPUs

1-2 Negative HSPUs


#METCON

For Time **16 min cap

400m Run

15 Front Squats @95/65 (CC: 115/85)

600m Run

18 Front Squats

600m Run

21 Front Squats

400m Run


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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