Here is today's #WOD!


A. Muscle Snatch: x2 reps every 1:30

x5 Rounds

B. Power Snatch: x1 rep every minute

x6 rounds @80% of of most recent heavy 3 rep


AMRAP 6 @80%

12 Russian KB Swings @53/35

9 KB Goblet Squats

6 Strict HSPUs/Hand Release Push-ups

Rest 2 mins

AMRAP 4 @90%

9 DB Deadlifts @50/35 (two DBs)

6 DB Front Rack Lunges

3 Strict Pull-ups


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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