top of page


Here is today's #WOD!


A1) Weighted Sit-ups: x15 reps

A2) Suitcase Hold: x:60 seconds

A3) Max Hanging L-sit Hold/Knee Raise Hold

(x 4 Rounds)


Running Clock

3 Mins on/2 Mins Off

12/10 Cal Bike

7 Bench Press @115-135/85-95

10 OH Plate Lunges @45/35

Max DB Man-Makers with remaining time

DBs @35/20

Coaches Challenge

DBs @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

24 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter
bottom of page