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Here is today's #WOD!


A1) Back Rack Split Squats: 4 sets x6 reps (each side)

A2) Suitcase Hold: 4 sets x:40-:60 sec (each side)


For Time

50 DB Step-Ups @24/20"

50 Single Arm DB Hang Clean n' Jerks (alternating every 5 reps) @35/20

50 Box Jumps @24/20"

50 Single Arm DB Front Squat (alternating every 5 reps)

Coaches Challenge

DB @50/35a

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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