Here is today's #WOD!
Clean & Jerk: Build to a 1 RM
20 minute Clock
TEAM WOD
For Time
600m Relay Run **alternating every 100m
30 Synchro Push-ups
60 alt DB Snatches @50/35
600m Relay Run **alternating every 100m
45 Synchro Burpee
90 WBs @20/14
600m Relay Run **alternating every 100m
60 Synchro AbMat Sit-ups w/alternating WB
120 DB Box Step-ups @24/20"
INDIVIDUAL
3 Rounds
400m Run
35 DB Box Step-ups @24/20"
30 Sit-ups
25 Wallballs @20/14
20 alt. Hang DB Clean & Jerk @50/35
15 Push-ups
10 No Push Burpees Over DB
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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