top of page


Here is today's #WOD!


Strict Press: EMOM x9 Rnds

2 sets x5 reps

3 sets x3 reps

4 sets x1 rep

(building in weight)


Seated Weighted Russian Twist

**Rest :30 sec between sets



150m Run

150ft Sled Pull @140/115 (CC: 160/140)

9 DB Bench Press @35/20 (CC:35)

9 Ring Rows (CC: feet elevated)

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

5 views0 comments

Recent Posts

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