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Here is today's #WOD!


A1) Ring Dips: Weighted x4-6 reps + (-2) Strict Dips @body weight + Max Kipping

A2) RDLs: @2in Deficit w/3 sec descent @60% x3 reps

x3 Rounds

Rest 2 minutes between rounds



3 Deadlifts @225/155

9 Push-ups

15 Wallballs @20/14

Todays #3100rep challenge movement is...

100 Seated Russian Twists

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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