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Here is today's #WOD!


A1) Weighted Lateral Box Step-ups: 4 sets x12 reps (each)

A2) Ring Dips: 4 sets x5-7 reps (3.2.X.1)


For Time

50 Sit-ups

21 Handstand Push-ups/36(W:27) Hand Release Push-ups

40 Sit-ups

15 HSPUs/27(W:21) HR Push-ups

30 Sit-ups

9 HSPUs/18(W:15) HR Push-ups

20 Sit-ups

30 DB Box Step-overs @24/20" (50/35)

(every break perform 10 sit-ups)

Coaches Challenge

HSPUs---> Strict

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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