10/12/21

Here is today's #WOD!


#STRENGTH

Clean Grip Deadlift + Clean: 1.1.1 (Cluster)

+

Weighted Lateral Box Step-Ups: x8 reps (each)

x4 Rounds


#METCON

For Time

600m Run

16 G2OH @95/65

16 Front Rack Lunges

400m Run

14 G2OH @95/65

18 Front Rack Lunges

200m Run

12 G2OH @95/65

20 Front Rack Lunges


Coaches Challenge

600m Run

8 DB Devil Press @50s/35s

18 DB Front Rack Lunges

400m Run

7 DB Devil Press @50/35

22 DB Front Rack Lunges

200m Run

6 DB Devil Press @50/35

26 DB Front Rack Lunges


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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