11/12/21

Here is today's #WOD!


#STRENGTH

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


#METCON

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

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