8/25/20

Here is your workout of the day!


METCON

Option 1

EMOM x10

Min 1: 12/10 Cal Row

Min 2: 12 Burpees over BB

1-minute Transition

— 

EMOM x5

Power Clean + 2 S2OH (@70%)

Into,

— 

EMOM x10

Min 1: 12/10 Cal Row

Min 2: 12 Burpees over BB


Option 2

EMOM x5

Power Clean + 2 S2OH

4-minute Transition

--

EMOM x20

Min 1: 12/10 Cal Row

Min 2: 12 Burpees over BB


Coaches Challenge 

15/12 Cal Row

15 Burpee over BB


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

17 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