9/28/21

Here is today's #WOD!


#STRENGTH

Strict Pull-ups: 1 min of Work/1:30 Off


:30 sec Wide Grip

:30 sec Bent Over Reverse Flies

Rest

:30 sec Neutral Grip

:30 sec Bent Over Reverse Flies

Rest

:30 sec Close Grip

:30 sec Bent Over Reverse Flies


#METCON

AMRAP 20

2 Rope Climbs/12 T2B/16 Knee Tucks

8 Box Jumps @24/20"

14 DB S2OH @35/20#

200m Run


Coaches Challenge

RC-->Legless

Box jumps @30/24"

DBs @50/35


Stay positive and have fun! You are on your way to a happier & healthier 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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