top of page


Here is today's #WOD!


Every 2:30

A1) Bench Press: 9-9-6-6-3-3

A2) Belly Facing Strict HSPUs: x(-2)

(x3-5 rounds)

Press: x7-10 reps


20 Minute Cap

5 Round Cap

18 Wallballs @20/14

12 Burpees Over BB

60 DUs

1 Clean AHAP **2 attempt limit

**score total weight accumulated

**athlete can choose same weight or increase load

**no more than 2 attempts in a round

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

14 views0 comments

Recent Posts

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