10/15/20
Here is today's #WOD!
A1. Banded Clean Grip Deadlift: x3 repsÂ
(75% of most recent heavy single Clean or 67% of most recent heavy Deadlift or increase by 5-10# total)
+
2 Jumping Squats + Box Jump
Every 1:30Â
x6 Rounds
4 Minute Clock
Every minute complete:
 3 Power Clean + 2 Hang Squat Clean + 1 Front Squat @115-135/85-95
+
Max Reps
Rest 2 minutes/Repeat x3 (total)
Round 1: Double Unders
Round 2: HSPUs/Hand Release Push-ups
Round 3: Pistols/Lateral Box Step Overs
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