8/10/20

Here is your workout of the day!


Strength

OHS: Building to a heavy 5 rep for the day


**with remaining time build to a single 


METCON

AMRAP 16 @MAP 80%

800m Run

AMRAP

8 KB Swings @53/35#

4 Box Jumps @30/24” **no rebounding

8 OHS @95/65

16 DB Renegade Rows


Mission accomplished!


Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf


Happier. Healthier.

Your friends at BICF

6 views

Recent Posts

See All

11/28/20

Here is today's #WOD! HOME GYM EMOM x15 Min 1: :30 sec constantly varied push-ups Min 2: 10-15 T2B Min 3: alt 10-16 Jumping Lunges Notes: constantly varied push-ups: look for all reps to be in a diffe

11/27/20

Here is today's #WOD! HOME GYM Clean & Jerk: Build to a heavy single for the day Notes: 17 mins heavy for the day not looking for forced 1 RM think smaller jumps volume in attempts versus volume in we

11/26/20

HAPPY THANKSGIVING! Take some time to appreciate the ones you love and give thanks for all the blessings in your life. Happier. Healthier. Your friends at Black Iron CrossFit

© 2020 by Black Iron CrossFit    -   All Rights Reserved

BLACK IRON CROSSFIT
  • Instagram
  • Facebook
  • YouTube
  • Twitter