7/15/21

Here is today's #WOD!


#STRENGTH

Deadlift:

4 sets x5 reps building in weight

(starting weight 60% of 3 rep)

+

Weighted Jumping Lunges (w/DBs):

4 sets x4-6 reps


#METCON

3 Rounds

400m Run

27 Pull-ups

9 Clean & Jerks @135/95


Coaches Challenge

Pull-ups--> 9 Bar MUs

BB @185/125


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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