top of page


Here is today's #WOD!


Every 3 Mins x5 Rounds

7-10 Pendlay Rows **starting @30% (clean)

5 Banded Clean Grip Deadlifts @75% (clean)

**two Bars

**building on Pendlay rows



5 Burpees

9 Deadlift @105/75

7 Burpees

15 Back Squat @105/75

9 Burpees

**Rest :30 sec between Rounds

Coaches Challenge


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

24 views0 comments

Recent Posts

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