11/21/20
Here is today's #WOD!
HOME GYM
a. Deadlift: build to a heavy 7 rep
+
Superset
Drop sets performed as RDLs @50% of @: 2 sets x14 reps
+
Russian KB Swings @heavy: 2 sets x7 reps
b. 3 Rounds
15 BB OHS (45/35#)
15 Push-ups
15 Box jumps over @24/20"
BODY-WEIGHT/FAMILY
a. 3 Rounds
15 No Push lateral hops burpees
30 Cossack Squats
15 Jumping knee tucks
15 Kang squats
150m Backward run
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