10/14/20

Here is today's #WOD!


#STRENGTH

Jerk

Building to a 2 rep MAX


#METCON

14 minute Clock (ascending ladder)

Ladder:1-2-3-4-5-6-etc.

400m Run @0 min mark

AMRAP

Burpees over DB

Weighted Sit-ups @35/20

— 

300m Run @5

AMRAP (cont)

Burpees over DB

Weighted Sit-ups @35/20

200m run @9 min mark

AMRAP (cont)

Burpees over DB

Weighted Sit-ups @35/20

— 

100m Run @12 min mark

AMRAP (cont)

Burpees over DB

Weighted Sit-ups @35/20

Coaches Challenge 

DB @50/35


#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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