Here is today's #WOD!


Clean Complex:

1 Cleans + 1 Cleans below the Knee + 1 Cleans Above the Knee

Building to a heavy for the day


  • athletes choice of power of squat on all cleans

  • all reps unbroken

  • 3 reps total

Clean Complex:

1 Clean Pulls + 1 Power Cleans below the Knee + 1 Squat Cleans Above the Knee


  • all reps unbroken

  • 3 reps total


Every 3 Minutes

18/15 Cal Row

36 DUs/72 singles

8 alt DB Devil Presses @35/20

x 5 Rounds

Coaches Challenge

DB @50/35

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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