11/20/20
- Black Iron Athletics
- Nov 19, 2020
- 1 min read
Here is today's #WOD!
HOME GYM
a. Pull-ups: 2 sets x(-2) reps
(resting 2 mins between)
Strict Pull-ups: 2 sets x(max) reps
(resting 2 mins between)
b. AMRAP 9
9 Ring dips/Close grip push-ups
12 Front rack lunges @95/65
30 DUs
BODY-WEIGHT/FAMILY
a. 8 Rounds
8 Sit-ups
8 Lying knee tucks
8 Lying leg raises
8 Swimmer kicks
8 Hollow rocks
:08 sec Hollow holds
Rest 1-2 mins between rounds
b. 4 Rounds
10yd Run down & back
20yd Run down & back
30yd Run down & back
40 Air squats
30yd Run down & back
20yd Run down & back
10yd Run down & back
5 Reverse burpees
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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