Here is today's #WOD!
Strict Pull-ups: 1 min of Work/1:30 Off
:30 sec Wide Grip
:30 sec Bent Over Reverse Flies
Rest
:30 sec Neutral Grip
:30 sec Bent Over Reverse Flies
Rest
:30 sec Close Grip
:30 sec Bent Over Reverse Flies
AMRAP 20
2 Rope Climbs/12 T2B/16 Knee Tucks
8 Box Jumps @24/20"
14 DB S2OH @35/20#
200m Run
Coaches Challenge
RC-->Legless
Box jumps @30/24"
DBs @50/35
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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