10/25/21

Here is today's #WOD!


#STRENGTH

A1) Pull-ups

Strict: :10 sec On/:20 sec Off

x4 Rounds

A2) Weighted Sit-ups:

:20 sec On/:10 sec Off

x4 Rounds


#METCON

AMRAP 6

8 Ring Rows

8 Box Jumps @24/20"

8 KB Swings @53/35

Rest 3 mins

AMRAP 6

8 Close Grip Push-ups

8 WBs @20/14

18 DUs

Rest 3 mins

AMRAP 6

8 Cal Row

8 DB Front Rack Lunges @35/20

8 DB Push Presses


Coaches Challenge

KB @70/53

WB @30/20

DBs @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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