Here is today's #WOD!


Back Squat: @80%

5-4-3 (3 total working sets)



2 Forward + 2 Lateral + 2 Lateral (6 total jumps)

**Every 3 mins x3

**percentage from 1 RM


EMOM x20

M1: 10 DB Bench Press (unbroken sets)

M2: 10-16 Weighted Elevated Reverse Lunges

M3: 10 No Push Banded Burpees (red/blue band)

M4: 6-10 Kipping Pull-ups (unbroken set)

M5: :45 sec Bike @80%

Stay positive and have fun! You are on your way to a happier & healthier 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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