9/1/21

Here is today's #WOD!


#STRENGTH

AMRAP 3

Max Power Cleans

(@70% of 1 rep)

"or"

(@80% of 3 rep)

**6 min rest


#METCON

:30 second Intervals

Station 1: DUs

Station 2: DB Snatches @35/20

Station 3: Burpee Touches @6"

Station 4: Bike

x4 Rounds


**Decreasing Rest:

3 mins

2 mins

1 min


Coaches Challenge

DBs @50/35

Burpee Touches @12"


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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