4/27/21

Here is today's #WOD!


#STRENGTH

Strict Pull-ups

1 Minute Max Reps

-2 minute rest

1 Minute Max Reps

5 min transition

AFAP

50 Double DB Box Step Overs @24/20" (w/50s/35s)


#METCON

For Time

1 Rounds

5 alt DB Snatches @35/20

8 OH DB Lunges

5 alt DB Snatches

8 Box Jumps Over @24/20"

25/21 Cal Row

Rest 1 min

2 Rounds

5 alt DB Snatches

8 OH DB Lunges

5 alt DB Snatches

8 Box Jumps Over @24/20"

20/16 Cal Row

Rest 2 mins

3 Rounds

5 alt DB Snatches

8 OH DB Lunges

5 alt DB Snatches

8 Box Jumps Over @24/20"

15/12 Cal Row


Coaches Challenge

DB @50/35

Box @30/24"


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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