Here is today's #WOD!


Strict Press:

5 sets x3 reps @73%

1 set x(max reps) @63%


2 Rounds

12 Deadlifts @185/125

9 Box Jumps @24/20"

600m Run


3 Rounds

6 Power Cleans @135/95

9 S2OH

12 Double Front Rack Lunges

(DB or KB) @50-53/35


400m Farmer Carry @50-53/35

(KB or DBs)

Coaches Challenge

DL @205/135

PC @155/105

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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