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Here is today's #WOD!


Deadlifts: Building to a 3 RM



Drop sets @50% performed as an RDL: 2 sets x6 reps


Russian KB Swings: 2 sets x3

(legs and hips only, arms are only used to hold KB, allow shoulders and arms to moved freely while focusing on firing legs and hips to full extension



3 Hang Clean n Jerk @95-115/65-80

6 Jumping Lunges

9 No Push Burpees


Rest 3 mins



3 Hang Power Clean @115-135/85-95

6 Burpee

9 Air Squats


Rest 3 mins



3 Hang Squat Clean @135-155/95-105

6 Push-ups

9 Sit-ups

Coaches Challenge

HC&Js @155/105

HPC @185/125

HSC @205/135

Stay positive and have fun! You are on your way to a happier, 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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