top of page


Here is today's #WOD!



Every 2 mins

3 sets x 7 reps w/3 sec count down @55%

--6 min transition--

7 sets x3 reps @AFAP @75%


2 Rounds

500m Row (all)

15 Clean & Jerks @95/65 (CC: @115/85)

10 Box Jumps Over @24/20"

15 Front Squats

**Rest 4 mins/Repeat

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

8 views0 comments

Recent Posts

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