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Here is today's #WOD!


A1) Kneeling Bottom Up KB Press: 4-5 sets x7-9 reps

A2) KB Front Rack Wall Sit Hold: 4-5 sets x:30-:60 seconds (2 KBs)


Running Clock

Tabata x4 (:20 on/:10 sec off)

Max Cal Row

Tabata x4

Max KB Swings @53/35

Tabata x4

Max Sit-ups

*Resting 1 minute between each movement

Coaches Challenge

KB @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

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