Here is today's #WOD!


6 Front Rack Lunges + 4 Front Squats w/pause @bottom:

Building to a heavy for the day (2-3 heavy attempts)


Slam Ball + Jumping Squat: x3 reps

x 4 Rounds


For Time

24 Deadlift @75/55

21 Hang Snatches @75/55

--100ft Sled Pull @140/115

18 Deadlifts

15 Hang Snatches

--150ft Sled Pull

12 Deadlifts

9 Hang Snatches

--200ft Sled Pull

Coaches Challenge

BB @95/65

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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