12/13/21

Here is today's #WOD!


#STRENGTH

Every 2 Mins x5 Rounds

2 In Place Standing Box Jumps

3 Tempo Banded Deficit Clean Grip Deadlift @1-2" Deficit


#METCON

For Time

150m Row

9 Thrusters @95/65 (CC: 115/85)

250m Row

12 Thrusters

350m Row

15 Thrusters

450m Row

18 Thrusters

550m Row

21 Thrusters


**1 min rest between Rounds

**scoring total time of completion including rest


Stay positive and have fun! You are on your way to a happier & healthier life.

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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