Here is today's #WOD!


A1) Wide Grip Inverted Rows: 4 sets x7-10 reps (can be weighted or elevated)

A2) Lateral Plank Powell Raise (weighted): 4 sets x7-10 reps (each)


AMRAP 10 @80%

15/12 Cal Row

10 Bench Press @95-115/65-80

10 WBs @20/14


Rest 3 mins


AMRAP 10 @80%

50 DUs/75 Singles

30 Air Squats

10 alt DB Split Snatches @35/10

Coaches Challenge

BB @155/95

WBs @30/20

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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