Here is today's #WOD!
A1) Pull-ups
Strict: :10 sec On/:20 sec Off
x4 Rounds
A2) Weighted Sit-ups:
:20 sec On/:10 sec Off
x4 Rounds
AMRAP 6
8 Ring Rows
8 Box Jumps @24/20"
8 KB Swings @53/35
Rest 3 mins
AMRAP 6
8 Close Grip Push-ups
8 WBs @20/14
18 DUs
Rest 3 mins
AMRAP 6
8 Cal Row
8 DB Front Rack Lunges @35/20
8 DB Push Presses
Coaches Challenge
KB @70/53
WB @30/20
DBs @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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