Here is today's #WOD!


Strict Pull-ups:

:45 sec max reps

:60 sec rest

:45 sec max reps

:60 sec rest

:45 sec max reps


4 Rounds For Time


12 alt DB Snatches @35/20

15 Burpees Over DB

18/15 Cal Row

*resting 3 minutes after round one, 2 minutes after round 2 and 1 minute after round 3

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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