12/23/21

Here is today's #WOD!


#STRENGTH

Strict Press: EMOM x9 Rnds

2 sets x5 reps

3 sets x3 reps

4 sets x1 rep

(building in weight)


50-40-30-20-10

Seated Weighted Russian Twist

**Rest :30 sec between sets


#METCON

AMRAP 12

150m Run

150ft Sled Pull @140/115 (CC: 160/140)

9 DB Bench Press @35/20 (CC:35)

9 Ring Rows (CC: feet elevated)


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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