01/08/22

Here is today's #WOD!

#STRENGTH

Weighted Pull-ups: Every :90 seconds

3 sets x7 reps

5 sets x3 reps

#METCON

3 Rounds **24 min cap

36 WBs @20/14

18/15 Cal Row

24 HSPUs

12 Dual KB Deadlifts @53s/35s (CC: 70s/53s)

12 KB Swings @53/35 (CC: 70/53)

60 DUs

**1 min rest between Rounds

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