10/8/20

Here is today's #WOD!


#STRENGTH

A1. Banded Pallof Press: x12 Reps

+

A2. Weighted Lateral Step ups: x8 reps

+

A3. Single Arm Suitcase Carry: x40ft

x3-4 Rounds (each) (complete all one sided, then switch)


#METCON

4 Rounds

12 Box Jumps @24/20” (stepping down)

9 DB Push Presses @35/20

6 DB Front Rack Forward Lunge + Reverse Lunge 

w/2 minute rest

During 2 minute rest establish:

Max Wall Squat Hold


Notes:

  • score will be one score, total time at the end

  • PLUS:

  • for every second held during  “wall squat hold” will be subtracted from total score

Coaches Challenge

16 minute cap


#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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