top of page


Here is today's #WOD!


Strict Press:

Establish a 1 RM


5 C2B (hip kipping only, no butterfly)

5 Pull-up/C2B attempt (hip kipping only, no butterfly)

7 Kips/Swings

8 DB Renegade Rows + 8 Sit-ups


21-15-9 **8 min cap

Hand Release Push-ups (CC: Ring Dips)

Sit-ups (CC: T2B)

Back Squats @30% of BS (CC: @45%)

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

6 views0 comments

Recent Posts

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