10/11/21

Here is today's #WOD!


#STRENGTH

Bent Over BB Rows: x5-8 reps (heavy)

+

Accumulate :15 sec Pull-up Hold

x 4-5 Rounds


#METCON

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

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