Here is today's #WOD!



75%: 2 sets x6-8 reps

77%: 2 sets x5-7 reps

73%: 1 set x(-2)-(-4) reps

Superset warm-up Sets with:

Strict Weighted Sit-ups: 3-4 sets x10reps


Every :90 seconds

7-12 HSPUs

Double Rep PVC Strict Presses

x6 Rounds

Rest 3 mins

For Time

1k/825m Row

20 Hang Squat Clean Thrusters @75/55

300m Farmer Carry @53/35

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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