1/28/21
Here is today's #WOD!
4 Rounds (NFT)
a1) 30ft DB Backward Bear Crawl
a2) :40-:60 sec Suitcase Hold (each)
a3) :15-:30 sec Ring Support Holds
a4) :15-:30 sec Handstand Hold
Every 2:30 Minutes x4 Rounds
150m Run
12 Front DB Lunges @35/20
Max T2B/Knee Tucks w/remaining time
Coaches Challenge
DBs @50/35
Todays #3100rep challenge movement is...
100 Hanging Knee Raises
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