9/3/21

Here is today's #WOD!

#STRENGTH

Push Press: @60%

1 sets x10 reps

1 set x8 reps

1 sets x5 reps

Into:

Push Jerk @70%

2 sets x3 reps

Notes:

• percentage of max weight at specific rep scheme

#METCON

15 min Clock:

AMRAP 10

5 Strict Pull-ups

8 Box Jumps @24/20" **stepping down

G2OH @135/95 (ascending reps: 1-3-5-7-etc.-etc.)

(G2OH completed as singles Only)

Into:

5 Minute Mono-Structural Intervals

:25 seconds Hard/:35 seconds Easy

**Bike-Row-Ski (athletes choice)

Coaches Challenge

165/110

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