Here is today's #WOD!
Clean & Jerk:
Building to a heavy for the day
**building to roughly 90is%, not a true 1 rep for the day
+
Drop Sets @80%: EMOM 3
**complete 1 rep every minute
**percentage taken from today 1 rep
AMRAP 7 @80%
16 Sit-ups
16 Alternating Hang DB Snatches @35/20
16 Wallballs @20/14
Rest 1 minute
2 Minute Row: Max Distance
Directly Into:
AMRAP 7 @80%
8 Sit-ups
8 Alternating Hang DB Snatches @35/20
8 Wallballs @20/14
Rest 1 minute
2 Minute Row: Max Distance
Coaches Challenge
AbMat-->GHD
DB @50/35
WB @30/20
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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