12/2/20
Here is today's #WOD!
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
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
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