12/22/21

Here is today's #WOD!


#STRENGTH

EMOM x 10

M1: 10 Bent Over Rows (supinated grip)

M2: 5-7 Strict Ring Dips + 7-10 Kipping R.Ds


#METCON

Running Clock

EMOM x7

M1: 12/10 Cal Row (CC:15/12)

M2: 12 Burpees Over BB (CC:15)

@7

AMRAP 3

Bear Complex @95/65 (CC: 135/95)

@10

EMOM x7

M1: 12 Burpees Over BB (CC:15)

M2: 12/10 Cal Row (CC:15/12)


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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