Black Iron CrossFit7/9/20
Here is your workout of the day!
Strength
A1. Weighted Sit-ups: 4 sets x12 reps
+
A2. Hollow Hold: 4 sets x :10-:15 second
+
A3. Weighted Seated Russian Twist: 4 sets x20 reps
+
A4: 100ft Suitcase Carry: x4 sets
METCON
4 Minute Clock
500m Row
1 Round
14 Plate G2OH @45/25#
14 OH Lunges
AMRAP
Burpee Box Jumps Over @24/20"
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Rest 2 Minutes
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4 Minute Clock
500m Row
2 Rounds
10 Plate G2OH
10 OH Lunges
AMRAP
Burpee Box Jumps Over
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