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Here is today's #WOD!


Deadlift: Build to a 3RM


Running Clock

Running Intervals

"0-2" Run 100m

"2-4:20" Run 200m

''4:20-7" Run 400m

"7-9:40" Run 400m

"9:40-12" Run 200m

"12-14" Run 100m

"14-16" Run 100m

"16-18:20" Run 200m

"18:20-21" Run 400m

Post Run:

Back Squat: 2 sets x 11-14 @ 67%

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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