Here is today's #WOD!
4 Rounds
A1) Banded Clean Grip Deadlifts: x4-5 reps @73% of 1 rep clean
A2) Rotating Strict Pull-ups: x(-2) reps
**use bands as needed: allowing for a minimum of 9 pull-ups to be completed at all times
15 Minute Clock
@ the start
30 alt. DB Clean & Press @35/25
Buy-in
AMRAP
4-8-12-16-etc.
Pull-ups
Weighted Box Step-ups @24/20" (DB)
@ 6 minutes
20 alt. DB Clean & Press Buy-in
**Continue AMRAP
@ 11 minutes
10 alt. DB Clean & Press Buy-in
**Continue AMRAP
Coaches Challenge
DB @50/35
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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