Here is today's #WOD!
Back Squat:
4 sets x 9-12 reps @ 65% of prior weeks 1 rep
25m Sled @95-115/75-95
50m Run @hard effort
50m Walk
x4-6 Rounds
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AMRAP 5
5 Wallballs @20/14
7 Box Jumps @20" (all)
9 Russian KB Swings @53/35
Coaches Challenge
WBs @30/20
KBs @70/53
Stay positive and have fun! You are on your way to a happier, 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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