Here is today's #WOD!



2 sets x1 reps @80-83%

3-sec pause @bottom

2 sets x1 rep @83-85%

3-sec count down

2 sets x1 rep @85-87%

3-sec pause @top

2 sets x1 rep @87-90%



:15 DB Squat Cleans @35/20

:30 sec Sit-ups

:45 sec Wall Walks

:60 sec Cal Row

x4 Rounds/3 min rest between

(2 DBs)

Coaches Challenge 

DBs @50/35

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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