Here is today's #WOD!


Every 2 mins

Banded Deadlifts: @60% of 3 rep

6 sets x3 reps


Weighted Pull-ups

6 sets x3 reps


Every :90 sec

St 1: DB Devil Presses + 2 DB Front Rack Forward Lunges (complete this till 30ft have been accumulated)

St 2: 5 Wall Walks w/Hand Release + Max Cal Bike with the remaining time

St 3: Rest

x4 Rounds

Coaches Challenge

DB @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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