12/30/20

Here is today's #WOD!


#STRENGTH

Clean Complex:

1 Cleans + 1 Cleans below the Knee + 1 Cleans Above the Knee

Building to a heavy for the day

Notes

  • athletes choice of power of squat on all cleans

  • all reps unbroken

  • 3 reps total

Clean Complex:

1 Clean Pulls + 1 Power Cleans below the Knee + 1 Squat Cleans Above the Knee

Notes:

  • all reps unbroken

  • 3 reps total

#METCON

Every 3 Minutes

18/15 Cal Row

36 DUs/72 singles

8 alt DB Devil Presses @35/20

x 5 Rounds


Coaches Challenge

DB @50/35


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

9 views0 comments

© 2020 by Black Iron CrossFit    -   All Rights Reserved

BLACK IRON CROSSFIT
Trifecta_Logo_organic-1.webp
  • Instagram
  • Facebook
  • YouTube
  • Twitter