Here is today's #WOD!


A1)Kneeling Bottom KB Press: 4-5 sets x 8 reps

A2)Banded External Rotation: 4-5 sets x12-15 reps


4 Rounds

20/17 Cal Row


2 Rounds

4 DB Devil Presses @35/20

4 DB Box Step Ups @24/20

*2 DBs

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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