Here is today's #WOD!
OHS: Every 2 Mins
3 reps @Tempo @65-70%
x4 Rounds
**percentage taken from 1 rep OHS
Tempo:
3 sec pause @bottom
touch & go @top
(OR)
Snatch Balance:
Every :90 sec 2 reps @65-70%
x6 Rounds
**percentage taken from 1 rep OHS
14 min Clock
600m/500m Row
600m Run
AMRAP **remaining time
Ascending Ladder:4-8-12-16-etc.-etc.
alt Hang DB Snatch @35/20
DB Box Step-ups @20" (all)
Sit-ups
20 DUs/40 Singles (ending every round)
Coaches Challenge
DB @50/35
Stay positive and have fun! You are on your way to a happier 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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