11/4/20

Here is today's #WOD!


#STRENGTH

Weighted Pull-up: Building to a 1 Rep

MAX Pull-ups


#METCON

For Time

1 Squat Clean Thruster @75/55

21 T2B/Knee Tucks

2 Squat Clean Thrusters @75/55

400m Run

3 Squat Clean Thrusters 95/65

15 T2B/Knee Tucks

4 Squat Clean Thrusters 95/65

300m Run

5 Squat Clean Thrusters 115/85

Into 

6 Thrusters @115/85

9 T2B/Knee Tucks

7 Thrusters @95/65

200m Run

8 Thrusters 95/65

3 T2B/Knee Tucks

9 Thrusters 75/55

100m Run

10 Thrusters 75/55


Coaches Challenge 

BBs @

95/65 x2

115/85 x2

135/95 x2


#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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