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Here is today's #WOD!


Front Squat: Build to a heavy for the day (no failed attempts)


Drop set Front Squat Complex: 3 sets: 2 reps @70%

Complex Half Squat + Full Squat


For Time

800m Run

80 KB Swings @53/35

(every break complete 5 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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