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Here is today's #WOD!



5 sets x5-8 reps

@50% of most recent heavy 3 or 1 rep DL


2 Minute Clock

15/12 Cal Bike


Slam Ball Over the Shoulder @40-50/20-30

1 min transition

2 Minute Clock

10 DB Power Man-Makers @35/20



1 min transition

2 Minute Clock

5 Wall Walks


Cal Row

(Rest 4 mins Repeat)

Coaches Challenge

Bike @18/15 Cal

DBs @50/35

Wall Walks---> 50ft HS Walk

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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