10/30/21

Here is today's #WOD!


#STRENGTH

Back Squat:

5 sets x4 reps AFAP @80%

+

3 Forward Bounds: increasing height every jumps

Ex: 20"-->24"-->30"


#METCON

AFAP

2-4-6

100m Run

G2OH @95/65

Into:

8-10

200m Run

G2OH @115/85

Into

400m Run

12 G2OH @135/95


**every round begins with a run


Coaches Challenge

3-4-5 @135/95

6-7 @155/105

8 @185/125


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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