10/18/21

Here is today's #WOD!


#STRENGTH

4 Rounds

A1) Banded Clean Grip Deadlifts: x4-5 reps @73% of 1 rep clean

A2) Rotating Strict Pull-ups: x(-2) reps

**use bands as needed: allowing for a minimum of 9 pull-ups to be completed at all times


#METCON

15 Minute Clock

@ the start

30 alt. DB Clean & Press @35/25

Buy-in

AMRAP

4-8-12-16-etc.

Pull-ups

Weighted Box Step-ups @24/20" (DB)

@ 6 minutes

20 alt. DB Clean & Press Buy-in

**Continue AMRAP

@ 11 minutes

10 alt. DB Clean & Press Buy-in

**Continue AMRAP


Coaches Challenge

DB @50/35


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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