Here is today's #WOD!
4 Rounds **NFT
15 Sit-ups (GHD or AbMat)
12 DB Renegade Rows (total)
9 DB Hang Power Cleans
:60 sec Wall Sit-Hold (**:30 sec single leg)
:30 sec rest
4 Mins On/2 Mins Off
4 DB Man-Maker @35/20
8 Ring Rows
16/12 Cal Bike
Accumulate:
200m KB Front Rack Carry w/Remaining Time
KBs @53/35
**repeat till 200 meters has been accumulated
Coaches Challenge
DBs @50/35
KBs @70/53
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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