8/19/21

Here is today's #WOD!


#STRENGTH

1 minute on/1 min off

RDLs: x5-8 reps

1 Box Jump: just below max-height

Max Strict Pull-ups

x4 Rounds


#METCON

AMRAP 6

50m Sled @115/95

100m run

50m Sled

100m Run

50m Farmer Carry @53/35

100m Run

50m Farmer Carry

2 min transition

AMRAP 3

DB Man-Makers @35/20

2 min Transition

AMRAP 6 (begin were previously left off)

50m Sled

100m run

50m Sled

100m Run

50m Farmer Carry

100m Run

50m Farmer Carry


Coaches Challenge

Sled @140/115

KB @70/53

DBs @50/35


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

9 views0 comments

Recent Posts

See All