8/30/21

Here is today's #WOD!


#STRENGTH

Back Squat: @70%

1 sets x10 reps

1 set x8 reps

1 set x5 reps

1 set x3 reps


Notes:

  • percentage of max weight at specific rep scheme


#METCON

21-15-9

Front Squats @75/55

T2B/Knee Tucks @27-21-15

Rest 1 min

9-15-21

Burpees Over BB

WBs @20/14


Coaches Challenge

BB @95/65

WBs @30/20


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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