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Here is today's #WOD!


Push Press: 3 sets x5 reps (heavy)


Every 2 Minutes

:45 sec Bike Hard

x4 Rounds


Rest 2 Minutes


AMRAP 8 @80%

3 DB Thrusters @35/20

6 Renedage Rows

9 DB Deadlifts

6 T2B

3 Wall Walks

Coaches Challenge

DB @50/35

Wall Walks-->30ft Handstand Walk

Stay positive and have fun! You are on your way to a happier, 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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