8/12/21

Here is today's #WOD!


#STRENGTH

Every :90 sec

Banded Deadlifts @2" Deficit: x3 reps

(@60% of 3 rep DL)

+

15 Seated Double DB Bent Over Rows

x6 Rounds


#METCON

For Time

15 Russian KB Swings @53/35

Rest 1 min

15 Russian KB Swings

20 KB Goblet Squats

Rest 1 min

15 Russian KB Swings

20 KB Goblet Squats

25 Push-ups

Rest 1 min

15 Russian KB Swings

20 KB Goblet Squats

25 Push-ups

30 Burpees


Coaches Challenge

Double KB Russian Swings @35/26

Double KB Front Rack Squats


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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