12/8/20

Here is today's #WOD!


#STRENGTH

A. Strict Pull-ups: 2 sets x(max) reps

(resting 2 mins between)


B. Kipping Pull-ups: 2 sets x(-2) reps

(resting 2 mins between)

(kipping only, no butterfly)

Option 2 (A & B):

Bent Over BB Rows: 4 sets x8 reps

+

Hanging Scap Squeezes: 4 sets x8 reps


C. Deadlift: Build to a heavy 7 reps


#METCON

AMRAP 5

Ascending Ladder:

3-5-7-9-etc.-etc.

Wallballs @20/14

Russian KB Swings @53/35

Box Jumps @20” (all)


Coaches Challenge

WBs @30/20

KB @70/53

#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

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