10/15/20

Here is today's #WOD!


#STRENGTH

A1. Banded Clean Grip Deadlift: x3 reps 

(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 1:30 

x6 Rounds


#METCON

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


#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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HAPPY THANKSGIVING! Take some time to appreciate the ones you love and give thanks for all the blessings in your life. Happier. Healthier. Your friends at Black Iron CrossFit

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