11/17/20

Here is today's #WOD!


HOME GYM

Clean Complex: Clean Pull + Power Clean + 2 Hang Power Cleans + TnG Power Clean


BODY-WEIGHT/FAMILY

a. Broad Jumps x5 sets

Resting 1 minute between

b. Broad Jump + High Jump: 5 sets

Resting 1 minute between

c. 3 Lateral Bounding: x3 sets (each side)


Notes:

  • lateral bounding are rebounding jumps

  • athletes will complete three consecutive jumps backward to back and then repeat in the opposite direction

d. Running Intervals

Every 3 Minutes

300m Run

x6 Rounds


Notes:

  • sustainable efforts throughout

  • with the remaining time rest till the next three minute mark

#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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