5/17/21

Here is today's #WOD!


#STRENGTH

Deadlift:

77%: 1 set x8 reps

80%: 1 set x5-7 reps

83%: 2 sets x5 reps

77%: 1 set x(-2)-(-4) reps

(percentages from 3RM)


#METCON

2 Minute Clock

Max Cal Row


1-minute rest


4 Rounds

6 Power Cleans @135/95

5 Hang Power Cleans

4 S2OH

30 DUs


( -1 second off your time for every calorie)


Coaches Challenge

BB @155/105


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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