Here is today's #WOD!


A1. Banded Pallof Press: x12 Reps


A2. Weighted Lateral Step ups: x8 reps


A3. Single Arm Suitcase Carry: x40ft

x3-4 Rounds (each) (complete all one sided, then switch)


4 Rounds

12 Box Jumps @24/20” (stepping down)

9 DB Push Presses @35/20

6 DB Front Rack Forward Lunge + Reverse Lunge 

w/2 minute rest

During 2 minute rest establish:

Max Wall Squat Hold


  • score will be one score, total time at the end

  • PLUS:

  • for every second held during  “wall squat hold” will be subtracted from total score

Coaches Challenge

16 minute cap


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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