10/7/20

Here is today's #WOD!


#STRENGTH

Bench

Building to a 2 rep


#METCON

:30 second Stations

Station 1: Cal Row

Station 2: Box Step Ups @24/20” (no weight)

Station 3: No Push Rebounding Burpee

Station 4: Power Cleans @135-155/95-105

x4 Rounds

Rest 3 minutes between


**BB is meant to be on the heavier side, require completions of singles or double, not a weight that allows for unbroken touch n go

**can reduce weight if needed but not looking to reduce to a point that allows for the above description


Coaches Challenge

BB @185-205/125-135


#missionaccomplished


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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