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Here is today's #WOD!


Weighted Pull-ups: 18 minute Clock

6 sets x4 reps


Strict Ring Dips:

6 sets x5 reps @tempo

**complete weighted or no weight



30 Burpee Touches

26 T2B/32 Knee Tucks

22 Burpee Touches

18 T2B/24 Knee Tucks

14 Burpee Touches

10 T2B/16 Knee Tucks

6 Burpee Touches

2 T2B/8 Knee Tucks

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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