Here is today's #WOD!


Weight Ring Dips:

5 sets x3 reps w/tempo



3 seconds down

3s pause @bottom

X press

3s pause @top

Weighted Ring Dips:

3 sets x7-10 reps



Ascending Ladder: 10-12-14-16-18-etc...

Cal Row

Russian KB Swings @53/35 (Cc: 70/53)

S2OH @75/55 (Cc: 95/65)

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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