9/9/20

Here is today's #WOD!


#STRENGTH

Bench

Building to a 6 rep


#METCON

2 Rounds **16 min cap

20 No Push Rebounding Burpees

10 Russian KB Swings @53/35

Rest 2-3 minutes

2 Rounds

15 No Push Rebounding Burpees

15 Russian KB Swings @53/35

Rest 2-3 minutes

2 Rounds

10 No Push Rebounding Burpees

20 Russian KB Swings @53/35


Coaches Challenge 

KB @70/53


#missionaccomplished


Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf


Happier. Healthier.

Your friends at BICF

10 views0 comments

Recent Posts

See All

© 2020 by Black Iron CrossFit    -   All Rights Reserved

BLACK IRON CROSSFIT
Trifecta_Logo_organic-1.webp
  • Instagram
  • Facebook
  • YouTube
  • Twitter