1/28/21

Here is today's #WOD!


#STRENGTH

4 Rounds (NFT)

a1) 30ft DB Backward Bear Crawl

a2) :40-:60 sec Suitcase Hold (each)

a3) :15-:30 sec Ring Support Holds

a4) :15-:30 sec Handstand Hold


#METCON

Every 2:30 Minutes x4 Rounds

150m Run

12 Front DB Lunges @35/20

Max T2B/Knee Tucks w/remaining time


Coaches Challenge

DBs @50/35


Todays #3100rep challenge movement is...

100 Hanging Knee Raises


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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