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

9/22/20

Here is today's #WOD! #STRENGTH Below the Knee Power Snatch Building to a 3 rep #METCON Nancy 5 Rounds 400m Run 15 OHS @95/65 #missionaccomplished Nice work today, don’t forget to track your progress

9/21/20

Here is today's #WOD! #STRENGTH Back Squat: Building to a 6 rep #METCON AMRAP 14 @80% 100ft KB Farmer Carry 10 Deadlifts @185/125 10 Pull-ups 50 DUs/75 Singles Coaches Challenge BB @225/155 Pull-ups—>

9/19/20

Here is today's #WOD! #STRENGTH Above the Knee Squat Clean Cluster 1.1.1 #METCON AMRAP 5 Ascending Ladder: 1/2-2/4-3/6-4/8-etc. Deadlifts @185-225/125-155 Hand Release Push-ups — Rest 2 minutes — AMRA

© 2020 by Black Iron CrossFit    -   All Rights Reserved

BLACK IRON CROSSFIT
  • Instagram
  • Facebook
  • YouTube
  • Twitter