11/18/20

Here is today's #WOD!


HOME GYM

a. Strict HSPUs: 30 Reps (3 min cap)

+

b. Kipping: 30 Kipping HSPUs (2 min cap)

+

c. Complex: 5-10 Close Grip Push-ups + 2-3 Wall Walks x3 sets

Rest 2-3 mins between sets


AMRAP 14

15/12 Cal Row “ or” 18/15 Cal Bike

8 T2B

7 Weighted Box Step Overs @24/20”

6 Hang Power Cleans (heavy)


Notes:

  • step overs would preferably be with two DBs, adjust as needed to simulate a weight step over

  • full extension on the box is not required

  • weight should be challenging but unbroken reps for all rounds

BODY-WEIGHT/FAMILY

a. Strict HSPUs: 30 Reps (3 min cap)

+

b. Kipping: 30 Kipping HSPUs (2 min cap)

+

c. Complex: 5-10 Close Grip Push-ups + 2-3 Wall Walks x3 sets

Rest 2-3 mins between sets


d. AMRAP 14

10 alt. Forward Lunges

25ft Forward Bear Crawl

10 Reverse Lunges

25ft Backward Bear Crawl


#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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