9/20/21

Here is today's #WOD!


#STRENGTH

Max Set: Pull-ups

**For those with 15 or fewer reps:

1 Minute Max Pull-ups

--------

Max Set: HSPUs

**For those with 15 or less

1 Minute Max HSPUs

Alternative: Max Push-ups in 1 Minute


#METCON

Intervals

:: 60-sec Sit-ups

: 30-sec Squat Clean Thruster @115/85

: 60-sec Burpees Touches @6"

**Rest 2:30 mins between x4 Rounds


Coaches Challenge

Sit-ups--> GHDs

BB @135/95

Burpees @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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