Here is today's #WOD!
6 Front Rack Lunges + 4 Front Squats w/pause @bottom:
Building to a heavy for the day (2-3 heavy attempts)
+
Slam Ball + Jumping Squat: x3 reps
x 4 Rounds
For Time
24 Deadlift @75/55
21 Hang Snatches @75/55
--100ft Sled Pull @140/115
18 Deadlifts
15 Hang Snatches
--150ft Sled Pull
12 Deadlifts
9 Hang Snatches
--200ft Sled Pull
Coaches Challenge
BB @95/65
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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