Here is today's #WOD!


Above the Knee Power Clean + Below the Knee Power Clean + Power Clean (Floor): Building to a heavy for the day (3-4 true attempts)


For Time

800m Run

16 Strict Pull-ups

32 OHS @75/65

600m Run

12 Strict Pull-ups

24 OHS

400m Run

8 Strict Pull-ups

16 OHS

200m Run

4 Strict Pull-ups


Coaches Challenge

Complete with a Weighted Vest

Pull-ups--> Rope Climbs (4-3-2-1)

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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