Here is today's #WOD!
Deadlift:
77%: 1 set x8 reps
80%: 1 set x5-7 reps
83%: 2 sets x5 reps
77%: 1 set x(-2)-(-4) reps
(percentages from 3RM)
2 Minute Clock
Max Cal Row
1-minute rest
4 Rounds
6 Power Cleans @135/95
5 Hang Power Cleans
4 S2OH
30 DUs
( -1 second off your time for every calorie)
Coaches Challenge
BB @155/105
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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