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Here is today's #WOD!


Front Squat:

6 sets x1 reps @100% of 1 rep OHS


Every 4 Minutes

40ft DB F.R Walking Lunges @50/35

200m Run

16 Pull-ups

x4 Rounds

Coaches Challenge

Pull-ups-->2 Rope Climbs

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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