Here is today's #WOD!


Pendlay Rows:

8 sets x8 reps



Ascending Ladder 3-6-9-12-etc...

KB Swings @53/35 (CC:70/53)

Burpee Touches @6" Target (CC: 12" target)

**Alternating Rounds 12/9 Cal Row/150m Run

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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