Here is today's #WOD!
Front Squat:
Building to a heavy 3 rep complex
Rep 1 3 sec pause
Rep 2: 1 sec pause
Rep 3: Touch and Go @bottom
Jerk:
Building to a 2 rep with a 7 sec count OH
For Time
25/20 Cal Bike
40 DB alt Hang CnJ @35/20 (CC: 50/35)
150 DUs/200 Singles
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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