Here is today's #WOD!


Pendlay Rows:

3 sets x8 reps

3-4 sets x5 reps


5 Rounds

5 DB Devil Presses @35/20

150m Run

10 Burpee Box Jumps  @24/20"

100m Run

Coaches Challenge 

DB @50/35

Box @30/24"

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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