Here is today's #WOD!


#STRENGTH

Bench Press:

7 sets x 3 reps


#METCON

"0-8" Every 4 Minutes (x2)

500m Row

"8-16"

Every 2 Minutes (x4)

30 DUs/50 singles

12 alt. DB Snatches @35/20

9 Burpee Box Jumps Over @24/20"

2 minute Transition

"18-26"

Every 4 Minutes (x2)

500m Row


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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Here is today's #WOD!


#STRENGTH

A1) Farmer Carry Forward Lunges to Elevation (4"): 4 sets x16 reps (total)


A2) Weighted Plank Hold: 4 sets x:40-:60 sec

(can build in weight on plank hold)


#METCON

AMRAP 12

185/125 Deadlift ladder: 3-5-7-9-etc.

10 Push-ups

15 Sit-ups


Coaches Challenge

DB Push-ups (35s/20s)

Weighted Sit-ups @35/20

BB @225/155


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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Here is today's #WOD!


#STRENGTH

Clean & Jerk:

Building to a 3 rep


#METCON

EMOM x20

M1: 10 Box Jumps + 10 DB Box Step-ups @24/20" (DB @50/35)

M2: 10 Pull-ups

M3: 5 Bar Facing Burpees + 7 Thrusters @95/65

M4: Rest


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

8 views0 comments

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