top of page


Here is today's #WOD!


4 Rounds

12 DB Renegade Rows w/1 sec pause

14 DB Elevated Reverse Lunges (total)

:20 sec L-Sit Hold

:40 sec Weighted Wall Sit Hold


Running Clock

2:30 On/1:30 Off

6 S.A DB Hang Clean & Jerk @35/20

6 S.A DB Hang Clean & Jerk (opposite)

8 Lateral Burpees Over DB

16 DB Box Step-ups @24/20

12 No Push Burpee Over DB

Max DB Sit-ups with Remaining Time

x5 Rounds

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

11 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter
bottom of page