12/4/20

Here is today's #WOD!


#STRENGTH

Thrusters Building to a 5RM


Wide Grip Inverted Rows: 3-4 sets x8-12 reps

(weighted for those with 12 reps at ease)


#METCON

8 Minute Clock

Ascedngn Ladder: 2.4.6.8.etc.etc

T2B/Knee Tucks

alt DB Snatch + OH Lunge @@35/20


Coaches Challenge

DB @50/35


Notes:

DB Complex: complete a DB Snatch and perform and OH Lunge stepping forward with the opposite foot completing a contralateral single arm Overhead lunge


#missionaccomplished


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

10 views0 comments

Recent Posts

See All

© 2020 by Black Iron CrossFit    -   All Rights Reserved

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