top of page


Here is today's #WOD!


1 Minute On/1 Minute Off x6 Rounds

12 KB Drag Throughs

Max Strict Pull-ups w/remaining time


EMOM x24

M1: 12/9 Cal (Row-Bike-Ski) (15/12 cals)

M2: 8 Hang Power Cleans @135/95 (CC:165/110)

M3: 100ft KB Farmer Carry @53/35 (CC: 70/53)

M4: 12 Banded No Push Burpees (CC: 15 reps)

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

7 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter
bottom of page