Here is today's #WOD!


Push Press:

Building to a 1 RM


For Time

50 DB Box Step-Overs @24/20" (50/35)

(5 min cap)

2 Min Transition @5

For Time

100 DUs

25 Air Squats

50 KB Swings @53/35

25 Air Squats

500m Row

Coaches Challenge

KB swings--->alt. Hang DB Snatches @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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