Here is today's #WOD!


5 Rounds

:20 sec Weighted Sit-ups

:10 sec Sit-ups

(Max Reps)

Rest :30 seconds


3 Rounds

600m Run

40 Lunges (BW)

200m KB Carry @53/35

Coaches Challenge

KB @70/53

Vest Worn

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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