Here is today's #WOD!


A1) 8 reps Kneeling Bottom-up KB Press

A2) 16 Plank KB Drag Through

x4-5 sets

B) 40-30-20-10 **NFT

Seated Weighted Russian Twist

40ft Suitcase Carry (each)


Tabata :20 sec on/:10 sec transition

St1: Cal Bike

St 2: Close Grip Push-ups/ (CC: Strict Ring Dips)

St 3: Slam-ball Over the Shoulder @40-50/20-30

St 4: KB Box Step-ups @24/20" (KB #35/26) (CC: 53/35)

St 5: 1 min rest


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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