9/16/21

Here is today's #WOD!


#STRENGTH

A1) Bent Over BB Rows: 15-10-5-5-10-15

A2) Lateral Med-ball Slams: 4 sets x6 reps

A3) Forward Bound + Box Jumps: x4 sets

**superset above movements

**no superset after the final set of 15 reps


#METCON

AMRAP 18

Ascending Ladder

(2/1/100m)--(4/2/100m)--(6/3/100m)--etc...

T2B

DB Man-Makers @35/20

Run


Coaches Challenge

DB @50/35


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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