5/13/21

Here is today's #WOD!


#STRENGTH

4 Rounds (NFT)

A1) Weighted Plank Hold: :30-:60


A2) KB Drag Throughs: 10-16 reps


A3) Double DB Bent Over Rows: 8-12 reps

(seated or standing)


#METCON

For Time (3 Rounds of Work)

DUs (84-60-36)/Singles (126-90-44)

Front Rack Lunges (42-30-18)

50m OH/Suitcase Walk

50m OH/Suitcase Walk (opposite side)

(KBs or DBs athlete choice) @35/25


Coaches Challenge

Weight @50-53/35


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

16 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter