7/1/21

Here is today's #WOD!


#STRENGTH

RDLs:

5 sets x5-8 reps

@50% of most recent heavy 3 or 1 rep DL


#METCON

2 Minute Clock

15/12 Cal Bike

AMRAP:

Slam Ball Over the Shoulder @40-50/20-30

1 min transition

2 Minute Clock

10 DB Power Man-Makers @35/20

AMRAP:

Sit-ups

1 min transition


2 Minute Clock

5 Wall Walks

AMRAP:

Cal Row

(Rest 4 mins Repeat)

Coaches Challenge

Bike @18/15 Cal

DBs @50/35

Wall Walks---> 50ft HS Walk


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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