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Here is today's #WOD!


Jerk: (squat rack)

**Every 1 Minute x4 sets

1 rep w/5 sec pause overhead (recovery)

**Every 1:30 x3 sets

2 reps w/3 sec pause overhead (recovery)

**Every 2 Minutes x3 sets

3 reps **no pause/tempo


3 Rounds For Total Reps in 17 minutes

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

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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