9/30/21

Here is today's #WOD!


#STRENGTH

Complete:

Weighted Jumping Lunges x10

Weighted Sit-ups x15

Wide Grip Inverted Rows: Max reps remaining time

**2 mins on/1 min off

x5 Rounds


#METCON

AMRAP 4

7 KB Swings @53/35

4 Goblet Box Step-Overs @24/20"

100m Run

Rest 2 mins

AMRAP 4

10 Hand Release Push-ups

40ft No Push Burpee Broad Jump

7 Air Squats

Rest 2 mins

AMRAP 4

7 KB Swings

4 KB Goblet Box Step Overs

100m run

Rest 2 mins

AMRAP 4

10 Hand Release Push-ups

40ft No Push Burpee Broad Jump

7 Air Squats


Coaches Challenge

KB @70/53

HR Push-ups-->Ring Dips


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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