04/21/22

Here is today's #WOD!


#STRENGTH

13 Minute Clock

Every Minute x5

3 Above the Knee Hang Power Cleans

(@35%)

Every :45 sec x4

2 Below the Knee Hang Power Clean

(@40%)

Every :30 sec x6

1 Power Clean

(@45%)


#METCON

For Time **16 min cap

21/18 Cal Row

15-11-7

KB Swings @53/35 (CC:70/53)

Box Jumps Over @24/20" (CC:30/24)

--Rest 3 mins--

27/24 Cal Row

12-9-6

KB Swings

Box Jumps Over

--Rest 1:30--

33/30 Cal Row

9-7-5

KB Swings

Box Jumps Over


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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