Here is today's #WOD!


#STRENGTH

100 Sit-ups AFAP

Every minute 3 No Push Burpees

Till Completion


#METCON

Every 2 minutes x6

12 Deadlifts + 9 Hang Power Cleans + 6 S2OH

Rnd 1 & 2

75-95/55-65

Rnd 3 & 4

95-115/65-85

Rnd 5 & 6

115-135/85-95

Rest 2 mins

Every 2 minute x6 Rounds

10/8 Cal Bike + 10 Russian KB Swings + 5-10 T2B (unbroken set of T2B)


Todays #3100rep challenge movement is...

100 Lying Bicycle Kicks


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

Here is today's #WOD!


#STRENGTH

Deadlift: Building to a heavy 5 rep for the day


#METCON

AMRAP 8

3 Wall Walks

20 Air Squats

10 alt DB Snatches @35/20

2 Minute Rest

8 minute to build to a Heavy Power Clean

Coaches Challenge

WW--> 30ft Handstand Walk

DB Weight @50/35


Todays #3100rep challenge movement is...

100 Hang Scap Squeezes


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

Here is today's #WOD!


#STRENGTH

Front Squat Building to a 1RM for the day


#METCON

Row Repeats

500m Row x5 Rounds

3 min rest between


Todays #3100rep challenge movement is...

100 Step-ups @ 20"


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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BLACK IRON CROSSFIT
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