10/1/20

Here is today's #WOD!


#STRENGTH

A1. Banded Clean Grip Deadlift @1” Deficit: x3 reps (73% of most recent heavy single Clean or 65% of most recent heavy Deadlift or increase by 5-10# total)

+

A2. Broad Jump + High Jump (x2 reps)

Every :90 seconds

x5 Rounds


#METCON

AMRAP 8

Ascending Ladder: 2-4-6-8-etc.

DB Renegade Rows @35/20

DB Thrusters

40ft Broad Jumps (20ft increments)

Rest 3 minutes

Every :90 seconds

10/8 Cal Bike + 8 KB Swings @53/35

x5 Rounds


Coaches Challenge 

DB @50/35#

KB @70/53


#missionaccomplished


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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