top of page


Here is today's #WOD!


Every 2 Mins x5 Rounds

8-12 Deficit Push-ups

8 Back Rack Lunges


8 Rounds AFAP

12 alt Split DB Snatches @35/20 (CC: 50/35)

12 Box Jumps @24/20" **stepping down

12 T2B

**Running Clock Flow:

4 Rounds

:30 sec on/:30 sec off

3 Rounds

1 min on/1 min off

2 Rounds

1:30 on/1:30 off

Complete remaining rounds AFAP

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

4 views0 comments

Recent Posts

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