8/21/21

Here is today's #WOD!


#STRENGTH

Front Squat:

Building to a heavy 2 rep for the day


#METCON

Running Clock

"0-14"

AMRAP 14

1 Rope Climb/8 T2B/12 Knee Tucks

7 Pull-ups

150m Run

5 Squat Cleans @60%


**percentage taken from your heaviest clean

**weight should be challenging to enforce for single attempts on BB


Into:

"14-21"

7 mins to build to a heavy Clean for the day


Coaches Challenge

Rope Climbs---Legless


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

5 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter