Here is today's #WOD!


a. Pull-ups: 2 sets x(-2) reps

(resting 2 mins between)

Strict Pull-ups: 2 sets x(max) reps

(resting 2 mins between)

b. AMRAP 9

9 Ring dips/Close grip push-ups

12 Front rack lunges @95/65

30 DUs


a. 8 Rounds

8 Sit-ups

8 Lying knee tucks

8 Lying leg raises

8 Swimmer kicks

8 Hollow rocks

:08 sec Hollow holds

Rest 1-2 mins between rounds

b. 4 Rounds

10yd Run down & back

20yd Run down & back

30yd Run down & back

40 Air squats

30yd Run down & back

20yd Run down & back

10yd Run down & back

5 Reverse burpees


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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