Here is today's #WOD!


For Time

500m Row

400m Run

30 KB Swings @53/35 (CC: 70/53)

200m Burden Run w/KB

100m Backward Sled Drag @140/115 (CC: 160/140)

50 Box Jumps @20" (all)

50 Box Step-ups @20" (all)

100m Backward Sled Drag

200m Burden Run

30 KB Swings

400m Run

500m Row

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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