Here is today's #WOD!


A1. Single Arm Bent Over Rows: 4 sets x15 reps (each)


A2. Suitcase Hold: 4 sets x:60 sec (each side)


3 Rounds

24/20 Cal Row

4 Single Arm DB Devil Press  @35/20

8 OH DB Lunges

4 S.A DB Devil Press

8 OH Lunges

12 Burpees Over DBs


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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