11/11/21

Here is today's #WOD!


#STRENGTH

4 Rounds (NFT)

Weighted Lateral Box Step-ups: x12 reps (each)

Reverse DB Flies: x12 reps

:60 sec Front Rack KB Wall Sit-Hold

:30 sec Sit-ups (#'d-GHDs)


#METCON

EMOM x8

M1:12/10 Cal Bike

M2: 1 Wall Walk + 10 Russian KB Swings + 1 Wall Walk

KB @53/35

Rest 2 mins

EMOM x8

M1: 10 DB Box Step-Overs @24/20" (w: 35s/20s)

M2: :30 sec Max Distance Row


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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