Here is today's #WOD!


4 Rounds **NFT

15 Sit-ups (GHD or AbMat)

12 DB Renegade Rows (total)

9 DB Hang Power Cleans

:60 sec Wall Sit-Hold (**:30 sec single leg)

:30 sec rest


4 Mins On/2 Mins Off

4 DB Man-Maker @35/20

8 Ring Rows

16/12 Cal Bike


200m KB Front Rack Carry w/Remaining Time

KBs @53/35

**repeat till 200 meters has been accumulated

Coaches Challenge

DBs @50/35

KBs @70/53

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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