12/19/20

Here is today's #WOD!


#STRENGTH

A1) Deadlifts: Building to a 5 RM


A2) Drop sets @50% performed as an RDL: 2 sets x10 reps


A3) Russian KB Swings: 2 sets x5 (heavy)

(legs and hips only, arms are only used to hold KB, allow shoulders and arms to moved freely while focusing on firing legs and hips to full extension


#METCON

AMRAP 12

24 Pull-ups

24 Box Jumps @24/20" (stepping down)

24 Wallballs @24/20

24 Sit-ups


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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