11/16/20

Here is today's #WOD!


HOME GYM TRACK

a. Front Squat: Build to a heavy 5 rep


b. EMOM x12

Min 1: :30 sec of Push-ups

Min 2: :30 sec of No Push Banded Burpees

Min 3: :30 sec Air Squats


Notes:

  • :30 sec of work and :30 sec of rest

c. 3 Rounds (10 min cap)

20 Single Arm DB Front Rack Lunge

20 alt. Hang DB Snatches

20 Box Jumps over @24/20”


Notes:

  • single arm lunges can hold and swap hands at any point or not at all

  • must be held with one hand in the front rack height

  • DB must be held above shoulder height for working reps

  • Box jumps must land on top of the box before jumping to other the side, cannot clear box to count rep

BODY WEIGHT TRACK

a. EMOM x15

Min 1: :30 sec of Push-ups

Min 2: :30 sec of Plank Knee Tucks

Min 3: :30 sec Air Squats


b. For Time

50-40-30-20-10

Sit-ups

Mountain Climbers


#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

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