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Here is today's #WOD!


Push Jerk: Building to a heavy 3 rep w/2 pause in dip and 2 sec pause OH


2-3 Rounds (Sprint Efforts)

64 DUs/80 Single Unders

8 Hang Power Clean @135/95

16 S2OH

8 Burpee Broad Jumps @5ft sections

16/12 Cal Bike

Rest 4-6 mins between

Coaches Challenge

BB @155/105

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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