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Here is today's #WOD!


Every 3 Mins x5 Rounds

7 Bent over Rows w/pause @bottom

12 RDLs @1" deficit

(-2) Strict Leg Raises


Every 3 Mins x5 Rounds

12/9 Cal Bike (CC: 15/12 Cals)

12 DB S2OH @35/20 (CC: 50/35)

9 DB Squat Cleans

6 Box Jumps @24/20" **no rebounding (CC: 30/24")

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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