top of page


Here is today's #WOD!


Back Squat:

4 sets x 9-12 reps @ 65% of prior weeks 1 rep


25m Sled @95-115/75-95

50m Run @hard effort

50m Walk

x4-6 Rounds



5 Wallballs @20/14

7 Box Jumps @20" (all)

9 Russian KB Swings @53/35

Coaches Challenge

WBs @30/20

KBs @70/53

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

21 views0 comments

Recent Posts

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