11/12/21
Here is today's #WOD!
Snatch @80%:
EMOM x6
**percentage from heavy 1 rep snatch
**power or squat
OHS:
3 sets x3 reps w/2 sec pause @bottom
@90% of 1 rep snatch
5 Rounds
10 alt. DB Devil Presses @35/20 (CC: 50/35)
50m Shuttle run (25m/25m)
100m Shuttle Run (50m/50m)
**CC: complete w/weighted vest
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