9/30/20

Here is today's #WOD!


#STRENGTH

Jerk

Build to a heavy 3


#METCON

Rowing Intervals

150m Row 

Rest 1:1

300m Row 

Rest 1:1

500m Row

Rest 1:1

500m Row

Rest 1/2

300m Row

Rest 1:1

300m Row

Rest 1/2

150m Row

Rest 1:1

150m Row


#missionaccomplished


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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