4/19/21

Here is today's #WOD!


#STRENGTH

Back Squat:

4 sets x 9-12 reps @ 65% of prior weeks 1 rep


#METCON

25m Sled @95-115/75-95

50m Run @hard effort

50m Walk

x4-6 Rounds

--

AMRAP 5

5 Wallballs @20/14

7 Box Jumps @20" (all)

9 Russian KB Swings @53/35

Coaches Challenge

WBs @30/20

KBs @70/53


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

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