11/12/20

Here is today's #WOD!


#STRENGTH

A1. Single Arm Bent Over Rows: 4 sets x15 reps (each)

+

A2. Suitcase Hold: 4 sets x:60 sec (each side)


#METCON

3 Rounds

24/20 Cal Row

4 Single Arm DB Devil Press  @35/20

8 OH DB Lunges

4 S.A DB Devil Press

8 OH Lunges

12 Burpees Over DBs


#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

12 views0 comments

Recent Posts

See All

© 2020 by Black Iron CrossFit    -   All Rights Reserved

BLACK IRON CROSSFIT
Trifecta_Logo_organic-1.webp
  • Instagram
  • Facebook
  • YouTube
  • Twitter