11/10/20

Here is today's #WOD!

#STRENGTH

Bent Over BB Rows: Building to a heavy 7 rep

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Max Strict Pull-up

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Max Ring Rows

#METCON

Rowing Intervals

500m Row @80%

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Rest 3 mins

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250m Row x4 @90%

Resting 1:30 between

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Rest 4 mins

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500m Row @100%

#missionaccomplished

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