Here is today's #WOD!
4 Rounds **NFT
A1) RDLs: x5-8 reps @70% of 1 rep clean
A2) Elevated Ring Rows: x(-2) reps
Alternating Single Leg V-Ups: x10-16 reps
A3) Weighted Plank Hold: x:40-:60 seconds
**no rest between rounds
EMOM x16
M1: :50 sec Cal Row
M2: :40 sec T2B
M3: :30 Burpees @6" target
M4: :20 sec alt Devil Presses @35/20
Coaches Challenge
Burpees to 12" target
DB @50/35
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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