Here is today's #WOD!


Deadlift: (15 mins)

Every 2:30 x6 Rounds

6 Deadlifts

: 30-:40 sec Weighted Plank Hold

EMOM x5 (T2B)

6 reps + 6 reps (unbroken sets)

7-12 reps (1 set)

4-8 Single Leg T2B

5-7 swings w/pause

7-10 V-ups


10--down to--1 **18 min cap

200ft Farmer Carry @53/35 (CC: 70/53)

100m Run

Thrusters @75/55 (CC: Deficit HSPUs @4"/2")

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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