5/12/21

Here is today's #WOD!


#STRENGTH

A1) Deadlift:

75%: 1 set x8 reps

77%: 1 set1 x6-8 reps

80%: 2 sets x5-7 reps

75%: 1 set x(-2)-(-4) reps

(percentages from 3RM)


A2):15-:30 sec L-Sit Hold x4 sets


#METCON

AMRAP 16

Strict Pull-ups x(3-5-7-9-11-13-15-etc)

21-15-9

DB Bench Press @50/35

KB Goblet Squats @53/35

(held on top, hands on handle)

--

Directly into:

AFAP

25 DB Box Step-ups @24/20"

Coaches Challenge


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

18 views0 comments

Recent Posts

See All