12/17/21

Here is today's #WOD!


#STRENGTH

A) Every :90 sec x6 Rounds

1 Snatch + 2 Below the knee Hang Snatch w/2 sec pause @hang:

  • Build to a heavy for the day

  • snatch can be power or squat

A2) OHS: 4-5 sets x3 reps


#METCON

For Time

Buy-in:

100m Run

15 Sit-ups (CC: 10 GHD Sit-ups)

Accumulate AFAP

60 C2B (CC: 35 Bar MUs)

**every break complete above Buy-in

**time stops when final C2B is completed

**10 attempt Cap or 18 min Cap


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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