top of page


Here is today's #WOD!


A1) Weighted Ring Dips: 6 sets x4 reps

(building in weight)

A2) Bottom Up KB Carry: 5-6 sets x30-50ft (each)

B1) DB Bench Presses:4-5 sets x8 reps

B2) Bottom Up KB Carry: 5-6 sets x30-50ft (each)


EMOM x20

M1: :20 sec Slam Balls (heavy)

M2: :30 sec Calorie Row

M3: :40 sec Burpee Touches

M4: :60 sec AMRAP: 3 DLs + 2 HPC + 1 S2OH @115/85

M5: Rest

Coaches Challenge

BB @155/105

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

24 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter
bottom of page