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Here is today's #WOD!


Back Squat:

Build to a heavy Double



For Time **19 min cap

400m Run

24 Jumping Lunges

24 Pull-ups (CC: C2B)

24 Russian JKB Swings @53/35 (CC: 70/53)

24 Push-ups (CC: HSPUs)

24 Jumping Lunges

24 Cal Row

24 Russian JKB Swings

24 T2B

24 Jumping Lunges

24 Burpees

24 Russian KB Swings

400m Run

CC: complete w/vest

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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