10/19/20

Here is today's #WOD!


#STRENGTH

Back Squat: Percentages

  • 60% of 9 rep: 1 set x9 reps

  • 65% of 6 rep: 2 sets x3 reps

  • 70% of 3 rep: 3 sets x1 rep


#METCON

10.9.8.7.6.5.4.3.2.1

Lateral Burpees

3 Snatches @115/85


Coaches Challenge

BB @135/95


#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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