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Here is today's #WOD!


#STRENGTH

Deadlifts: Building to a 3 RM

&

Superset

Drop sets @50% performed as an RDL: 2 sets x6 reps

+

Russian KB Swings: 2 sets x3

(legs and hips only, arms are only used to hold KB, allow shoulders and arms to moved freely while focusing on firing legs and hips to full extension


#METCON

AMRAP 3

3 Hang Clean n Jerk @95-115/65-80

6 Jumping Lunges

9 No Push Burpees

--

Rest 3 mins

--

AMRAP 3

3 Hang Power Clean @115-135/85-95

6 Burpee

9 Air Squats

--

Rest 3 mins

--

AMRAP 3

3 Hang Squat Clean @135-155/95-105

6 Push-ups

9 Sit-ups

Coaches Challenge

HC&Js @155/105

HPC @185/125

HSC @205/135


Stay positive and have fun! You are on your way to a happier, 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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