5/10/21

Here is today's #WOD!


#STRENGTH

A1) OHS:

4 sets x3 reps w/3 sec pause @73-75%


A2) KB Plank Drag Throughs: 2-3 sets x12-16 reps (total)


#METCON

Running Clock

AMRAP 3

1 Wall Walk

20 DUs/30 singles

3 DB Thrusters @35/20 (2 DBs)


AMRAP 3

10 DUs/20 singles

2 DB Devil Presses

3 Push-ups


AMRAP 3

1 DB Man-Maker

2 Strict HSPUs

30 DUs/40 singles


Resting 1:30 between


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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