Here is today's #WOD!


Weighted Sit-ups: x15 reps

Directly into:

Max L-Sit Hold

x4 Rounds

(rest 1-2 mins rounds)


For Time

400m Run

21 Back Squats @115/95

200m Run

21 T2B/27 Knee Tucks

400m Run

15 Back Squats

200m Run

15 T2B/21 Knee Tucks

400m Run

9 Back Squats/15 Knee Tucks

200m Run

9 T2B

Coaches Challenge

BB @135/95

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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