12/21/20

Here is today's #WOD!


#STRENGTH

A) Pull-ups:

Strict Pull-ups: max reps

—rest 2 mins

Strict Chin-ups: max reps

—rest 2 mins

Kipping Pull-ups: complete the number of reps combined from pull-ups & chin-ups

—rest 1 min

Repeat of Kipping Pull-ups


B) Ring Dips: Weighted x4-6 reps + Max reps @body weight

x3 sets


#METCON

3 Rounds

11 OHS @95/65

9 Power Cleans

7 Rebounding Burpees

500m/425m Row

Rest 2:30 between rounds


Coaches Challenge

BB @135/95


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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