6/15/21

Here is today's #WOD!


#STRENGTH

A1) Weighted Ring Dips: 6 sets x4 reps

(building in weight)

A2) Bottom Up KB Carry: 5-6 sets x30-50ft (each)

B1) DB Bench Presses:4-5 sets x8 reps

B2) Bottom Up KB Carry: 5-6 sets x30-50ft (each)


#METCON

EMOM x20

M1: :20 sec Slam Balls (heavy)

M2: :30 sec Calorie Row

M3: :40 sec Burpee Touches

M4: :60 sec AMRAP: 3 DLs + 2 HPC + 1 S2OH @115/85

M5: Rest


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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