12/14/20

Here is today's #WOD!


#STRENGTH

Option 1

Snatch Complex:

Snatch Pull + 1 Power Snatches + 2 Squat Snatch


Option 2

Snatch Complex:

Snatch Grip Deadlift + 1 Power Snatches + 2 Snatch (power or squat)


#METCON

AMRAP 6 @80%

5 OHS @95/65

8 No Push Rebounding Burpees

13 Russian KB Swings @53/35

--

Rest 1 minute

--

AMRAP 6 @80%

5 OHS @115/85

8 No Push Rebounding Burpees

13 Russian KB Swings


Coaches Challenge

OHS-->Squat Snatches @115/85 & 135/95

KB @70/53


Stay positive and have fun! You are on your way to a happier, 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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