Here is today's #WOD!


A1) Single Arm DB Rows: x12 reps

A2) Suitcase Hold: 4 sets x:40-:60 sec

x4 Rounds

B) Weighted Sit-ups: 3 sets x15 reps with 1 minute rest between


13 Min Clock

Ascending Ladder: 2-4-6-8-10

OHS @95/65

DB Power Man-Makers @35/20

Todays #3100rep challenge movement is...

100 Plank Toe Touches

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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