Here is today's #WOD!


1 Minute

Max Pull-ups (kipping or strict)

**alternative: Max Bent over Rows @60% of body weight

--Rest 2 mins--

1 Minute

Max Push-ups

EMOM x12

M1: 5-8 T2B

M2: 200m Row

M3: Rest


3 Rounds **18 min cap (CC: complete w/Weighted Vest)

400m Run

20 Box Jumps

20 DB Burpee Box Step-ups @24/20" @35/20 (CC: 50/35)

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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