01/15/22

Here is today's #WOD!


#METCON

3 Rounds **30 min cap

800/725m Row

30 Single Arm KB Front Rack Lunge @53/35 (CC: 70/53)

18 T2B/ 24 Knee Tucks

20 WBs @20/14

8 Deadlifts @225/155 (CC: 255/170)

10 Burpee C2B (CC: 5 Burpee B.MUs)


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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