11/08/21

Here is today's #WOD!


#STRENGTH

BB Complex: Every 2 Minutes x4 Rounds

1 Power Clean + 2 Front Rack Lunges + 1 Hang Power Clean + 2 Front Rack Lunges + 1 Hang Squat Clean + 2 Front Rack Lunges


#METCON

AFAP

50 Sit-ups (CC: 35 GHD Sit-ups)

25 Deadlift @185/125 (CC: @225/155)

5 Rope Climbs/50 DB Hang Power Cleans @35/20

40 Sit-ups (CC: 28 GHD Sit-ups)

20 Deadlift

4 Rope Climbs/40 DB Hang Power Cleans @35/20

30 Sit-ups (CC: 21 GHD Sit-ups)

15 Deadlift

3 Rope Climbs/30 DB Hang Power Cleans @35/20

20 Sit-ups (CC: 14 GHD Sit-ups)

10 Deadlift

2 Rope Climbs/20 DB Hang Power Cleans @35/20

10 Sit-ups (CC: 7 GHD Sit-ups)

5 Deadlift

1 Rope Climbs/10 DB Hang Power Cleans @35/20


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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