Here is today's #WOD!


Option 1:

HSPU Complex: 3 sets x(-2) Strict reps + (-2) Kipping reps 

Rest 1:30-2 mins between 

Option 2: Strict Press: 4 sets x8 reps


Seated Arnold Press: 3 sets x12 reps



EMOM x20

Min 1: 18 Sit-ups

Min 2: 15/12 Cal Bike

Min 3: 12 DB Box Step Overs @24/20” @35/20# (x2)

Min 4: 9 No Push Burpee Broad Jump


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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