9/6/21

Here is today's #WOD!


#STRENGTH

Box Jump:

Building to a Max Height


#METCON

AFAP

25/20 Cal Bike

20 alt Hang DB Snatches @35/20

15 Burpees over DB

20 alt Hang DB Clean & Jerk

25/20 Cal Row

Rest 5 Mins

4 Rounds @70%

10/8 Cal Row

7 Close Grip Push-ups

40ft KB Walking Lunge

7 KB Swings @53/35

10/8 Cal Bike


Coaches Challenge

DB @50/35

KB @70/53


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

13 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter