Here is today's #WOD!


Clean Complex: Clean Pull + Power Clean + 2 Hang Power Cleans + TnG Power Clean


a. Broad Jumps x5 sets

Resting 1 minute between

b. Broad Jump + High Jump: 5 sets

Resting 1 minute between

c. 3 Lateral Bounding: x3 sets (each side)


  • lateral bounding are rebounding jumps

  • athletes will complete three consecutive jumps backward to back and then repeat in the opposite direction

d. Running Intervals

Every 3 Minutes

300m Run

x6 Rounds


  • sustainable efforts throughout

  • with the remaining time rest till the next three minute mark


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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