5/19/21

Here is today's #WOD!


#STRENGTH

Power Snatch:

EMOM x3

3 reps @50-55%

Into:

EMOM x3

2 reps @55%-60%

Into:

EMOM x4

1 reps (increasing every round)



#METCON

AMRAP 8

16 Wallballs @20/24

16 alt. DB Devil Press @35/20

16 Box Jumps @24/20"


2 min Rest


AMRAP 4

8 Wallballs

8 alt. DB Devil Press

8 Box Jumps


Coaches Challenge

WB @30/20

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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