top of page


Here is today's #WOD!


A1) 5 Rounds

Wide Grip Inverted Rows: (-2) reps

A2) Plank KB Drag Throughs: x10-16 reps

A3) Sorenson Holds: :40-:60 seconds

**no rest between rounds

B) 50-40-30-20-10

Seated Weighted Russian Twist

**:45 sec rest between sets


5 Rounds

7 Hang Power Cleans @135/95 (CC: 155/105)

50m KB Farmer Carry @53/35 (CC: 70/53)

50m KB Front Rack Carry

7 Front Squats

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

17 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter
bottom of page