12/2/20

Here is today's #WOD!


#STRENGTH

Clean Complex:

3 Power Cleans + 3 Power Cleans below the Knee + 3 Cleans Above the Knee (power or squat):

Building to a heavy for the day


#METCON

EMOM x 15

Min 1: 4-6 Pull-ups + 20 DUs + 4-6 Pull-ups

Min 2:10 DB Devil Devil Presses @35/20

Min 3: 4-6 Weighted Ring Dips + 6-8 Kipping Dips


Option 2

Min1: 6-8 Hanging Scap Squeezes & 4-6 Kips

Min 3: 6-8 Close Grip Push-ups + 6-8 Burpees


Coaches Challenge

DB @50/35

Pulll-ups—>C2B

Banded Devil Press


#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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