9/9/21

Here is today's #WOD!


#STRENGTH

A1) Bench Press: 12-9-6-3

A2)Sit-ups: x10 reps

  • Weighted Sit-ups

  • GHD Sit-ups

superset above, rest as needed

4 total working sets; decreasing in reps, while increasing in weight


#METCON

3 Minute On/2 Mins Off x4 Rounds

100ft Sled @140/115

100ft KB Front Rack Carry @53/35

AMRAP

DB Burpee Box Step Overs @20" (all)

@35/20


Coaches Challenge

Sled @160/140


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

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