Here is today's #WOD!
13 Minute Clock
Every Minute x5
3 Above the Knee Hang Power Cleans
(@35%)
Every :45 sec x4
2 Below the Knee Hang Power Clean
(@40%)
Every :30 sec x6
1 Power Clean
(@45%)
For Time **16 min cap
21/18 Cal Row
15-11-7
KB Swings @53/35 (CC:70/53)
Box Jumps Over @24/20" (CC:30/24)
--Rest 3 mins--
27/24 Cal Row
12-9-6
KB Swings
Box Jumps Over
--Rest 1:30--
33/30 Cal Row
9-7-5
KB Swings
Box Jumps Over
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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