Here is today's #WOD!


Push Press: 5-5-5


  • build to a heavy 5 rep count that allows for multiple sets to be completed at same weight

  • once weight is established complete 3 sets of 5 reps @same weight across


EMOM x20

M1: 12 Thrusters @100/70

M2: 12 T2B

M3: 15/12 Cal Bike

M4: Rest

Coaches Challenge

15 Thrusters

15 T2B

18/15 Cal Bike

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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