top of page


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

11 views0 comments

Recent Posts

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