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


#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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