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Here is today's #WOD!


Back Squat: Every :90 secs

4 reps @70% w/2 sec pause @top

x6 Rounds


EMOM x18

M1: 12/10 Cal Bike

M2: 80ft KB Front Rack & Overhead Carry @35/26 (CC: 53/35)

M3: :40 sec Burpee Slam-balls (heavy)

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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