Here is today's #WOD!
A. Weighted Pull-ups: 4 sets x4-6 reps
B. Strict Pull-ups: 2 sets x(max reps)
Rest 2 minute between attempts
For Time
30 alt Hang DB CnJs @35/20
45 Air Squats
60 Sit-ups
45 Box Step Overs @24/20” (no weight)
30 alt. DB Burpees
45 Box Jumps
60 Sit-ups
45 Air Squats
30 S.A OH DB Lunges (alt. every 5 reps)
Coaches Challenge
DB @50/35
Box Jumps @30/24"
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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