10/1/20
Here is today's #WOD!
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
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
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