Here is today's #WOD!


EMOM x15

M1: 150m Run/(CC: 200m)

M2: 12 T2B/(CC: 2 Rope Climbs)

M3: 15 WBs @20/14/(CC: 20 reps)

Rest 5 mins

AMRAP 10 @80%

3 DB Man-Makers @35/20(CC: 50/35)

30 DUs/60 Singles

9 C2B/(CC: 3 B-MUs)

Rest 5 mins



DB Burpees @35/20(CC: 50/35)

Box Jumps Over @24/20"

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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