9/19/20

Here is today's #WOD!


#STRENGTH

Above the Knee Squat Clean Cluster

1.1.1


#METCON

AMRAP 5 

Ascending Ladder: 1/2-2/4-3/6-4/8-etc.

Deadlifts @185-225/125-155

Hand Release Push-ups

Rest 2 minutes

AMRAP 5

Ascending Ladder: 2-4-6-8-etc.

No Push Banded Burpees

DB Box Step Overs @35/20 (2 DBS)


Coaches Challenge 

BB @245/165

DBs @50/35


#missionaccomplished


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

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