10/11/21
Here is today's #WOD!
Bent Over BB Rows: x5-8 reps (heavy)
+
Accumulate :15 sec Pull-up Hold
x 4-5 Rounds
4 Minute Clock
20 Hang Power Cleans @115/85
AMRAP (remaining time)
Ascending Reps: 2-5-8-11-14-etc..
Pull-ups
Box Jumps @24/20"
Rest 2 mins
4 Minute Clock
20 Push Presses
AMRAP (remaining time)
Ascending Reps: 2-5-8-11-14-etc...
Pull-ups
Box Jumps @24/20"
Coaches Challenge
BB @135/95
Pull-ups--->C2B
Box @30/24"
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