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Here is today's #WOD!


a)OHS: Building to a heavy 5 rep and 3 reps (w/remaining time)

b)Snatch: Building to a single for the day

c1)Ring Rows: 4 sets x5-8 reps

c2)Weighted sit-ups/GHD Sit-ups: 4 sets x8-12 reps



30 Single DB Thrusters @35/20 (left)

30 Burpees Over DB

30 Single DB Thrusters (right)

30 No Push Rebounding Burpee over DB

Todays #3100rep challenge movement is...

100 Jumping Squats

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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