Here is today's #WOD!


Front Rack Lunge:

Building to a heavy 6 rep (total)


Accumulate 250 reps AFAP

: 30-second stations

Cal Bike

--: 10-sec transition

Weighted Sit-ups @35/25

--: 10-sec transition

Burpees Over DB

--: 10-sec transition

Wallballs @20/14

1 min Rest

Coaches Challenge

# Sit-ups-->GHD Sit-ups

WBs @30/20

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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