Here is today's #WOD!
4 Rounds (NFT)
Weighted Lateral Box Step-ups: x12 reps (each)
Reverse DB Flies: x12 reps
:60 sec Front Rack KB Wall Sit-Hold
:30 sec Sit-ups (#'d-GHDs)
EMOM x8
M1:12/10 Cal Bike
M2: 1 Wall Walk + 10 Russian KB Swings + 1 Wall Walk
KB @53/35
Rest 2 mins
EMOM x8
M1: 10 DB Box Step-Overs @24/20" (w: 35s/20s)
M2: :30 sec Max Distance Row
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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