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Here is today's #WOD!


A1) Hang Power Snatch: 5-6 sets x2 reps

A2) Lateral Med-ball Slams: 5-6 sets x6-8 reps (total)


For Time

Accumulate 150 Reps

Rotate Every :30 seconds

* DB Devil Press @35/20

* Weighted Plate Sit-ups @35/25

* Box Step ups @24/20" (BW)

* Rest


1k Row (all)

Coaches Challenge

DB weight @50/35

Plate @45/35

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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