Here is today's #WOD!


A1) Deadlift:

75%: 1 set x8 reps

77%: 1 set1 x6-8 reps

80%: 2 sets x5-7 reps

75%: 1 set x(-2)-(-4) reps

(percentages from 3RM)

A2):15-:30 sec L-Sit Hold x4 sets



Strict Pull-ups x(3-5-7-9-11-13-15-etc)


DB Bench Press @50/35

KB Goblet Squats @53/35

(held on top, hands on handle)


Directly into:


25 DB Box Step-ups @24/20"

Coaches Challenge

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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