279 Main St #122, Frisco, TX 75034 info@blackironcrossfit.com
(214) 494-0471

Lucky Number 7

Lucky Number 7

Black Iron CrossFit – CrossFit

Weightlifting

Clean and Jerk (5 x 1 @ 80-85%)

(1) Clean + (2) Front Squats + (1) Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 minutes

7-Thrusters

7-Burpees over the bar

7-Deadlifts

7-Burpees over the bar

RX @ 135/96

Int @ 115/85

Nov @ 95/65

Beg @ 75/55 or 45/35