10/22/21

Here is today's #WOD!

#STRENGTH

A1) Bench Press: 7-5-5-3-3-3

A2) Strict Chin-ups (weighted): 5-6 sets x5-7 reps

#METCON

For Time

30 HSPUs/45 HR Push-ups

10 Single Arm KB Front Rack Lunges @53/35

300m Run

100 DUs

10 Single Arm KB Front Rack Lunges

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25 HSPUs/35 HR Push-ups

10 Single Arm KB Front Rack Lunges

250m Run

100 DUs

10 Single Arm KB Front Rack Lunges

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20 HSPUs/25 HR Push-ups

10 Single Arm KB Front Rack Lunges

200m Run

100 DUs

10 Single Arm KB Front Rack Lunges

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