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Here is today's #WOD!


Supinated Grip Inverted Rows: x8-12 Reps


:40-:60 sec Banded Plank Hold


15 Weighted Sit-ups

x4 Rounds

Rest 2 mins between


4 Rounds

18/15 Cal Row

3 Wall Walks

12 DB Lunges @35/20

6 DB Thrusters

Rest 1 min between (two Dbs)

Coaches Challenge

DBs @50/35


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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