10/29/21

Here is today's #WOD!


#STRENGTH

A1) HSPUs:

Belly to the Wall Strict: 3 sets x(-2) reps

**Rest 1 min after 1 set, 2 mins after 2nd set

**Rest 1-2 mins between

A2) Ring Dips:

Strict: 3 sets x(-2) reps

**Rest 1 min after 1 set, 2 mins after 2nd set


#METCON

For Time

50 Pull-ups

50 T2B/75 Knee Tucks

100 Thrusters @95/65

**anytime an athlete breaks on reps/movement they must transition to the next movement as written


Coaches Challenge

BB @105/80


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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