11/5/20

Here is today's #WOD!


#STRENGTH

Kneeling Bottom Up KB Press: 4 sets x6 reps w/pause @top (every rep)

+

Banded Lateral Plank Hold: 4 sets x:30 sec  (each side)


#METCON

AMRAP 8

8  S.A OH KB Lunges @53/35

8 K8 Russian KB Swings 

8 S.A OH KB Lunges

8 Ring Dips/Close Grip Push-ups

Rest 3 mins

5 Minute Clock

Max Wall Squat Hold

(every break complete 25 DUs)


#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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HAPPY THANKSGIVING! Take some time to appreciate the ones you love and give thanks for all the blessings in your life. Happier. Healthier. Your friends at Black Iron CrossFit

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