9/29/21

Here is today's #WOD!


#STRENGTH

Bench: Every 2 mins x8 Rounds

15-12-9-6-3-3-1-1


#METCON

Complete 8 Rounds (2:30 of work/ascending rest)

8 Deadlifts

16 WBs @20/14

32 DUs


**5 attempts to complete

Attempt 1: : 30-second rest Add weight to DL

Attempt 2: 1-minute rest Add weight to DL

Attempt 3: 1:30 rest Add weight to DL

Attempt 4: 2-minute rest Add weight to DL

Attempt 5: 17:30 minute cap


Deadlift weight:

115/85

135/95

155/105

185/115

205/135


Coaches Challenge

135/95

155/105

185/115

205/135

225/155


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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