Here is today's #WOD!


Bench Press:

Building to a heavy 6 rep, 3 rep, and 1 rep

Superset warm-up Sets with:

Single Leg Lateral Step ups: 3 sets x12-15 reps (no weight)


2 Rounds

45 Wallballs @20/14

300m Run

15 Burpee Pull-ups

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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