Here is today's #WOD!



Building to a heavy 4 rep and 2 rep


For Time

20 Pull-ups

30/25 Cal Row

40 KB Swings @53/35

30 KB Goblet Step-ups @24/20"

20 Pull-ups

30 KB Goblet Step-ups

40 KB Swings

30/25 Cal Row

20 Pull-ups

Coaches Challenge

KB @70/53

DB @50/35

Pull-ups--> 10 B. MU

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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