9/17/20
Here is today's #WOD!
A1. Banded Clean Grip Deadlifts x3 reps (70% of most recent heavy single Clean or 60% of most recent heavy Deadlift)
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A2. 5 Jumping Air Squats
x5 Rounds Every 1:30
EMOM x8
Min 1: 45 sec Bike @80%
Min 2: 1-2 Rope Climbs
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Rest 2 minutes
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AMRAP 7
6 Bench Press @135-155/85-100
9 Russian KB Swings @53/35
12 KB Lunges
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 Black Iron CrossFit