9/9/21
Here is today's #WOD!
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
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