9/13/21

Here is today's #WOD!


#STRENGTH

Push Press:

Building to a 1 RM


#METCON

3 Rounds

3 Wall Walks

9 KB Squat Cleans @53/35

15 Russian KB Swings @53/35

21 Sit-ups

15/12 Cal Row

**Rest 4 mins between Rounds


Coaches Challenge

Wall Walks--->40ft HSW

KB @70/53

Sit-ups--15 GHD Sit-ups


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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