Here is today's #WOD!


Weighted Lateral Box Step-ups:3-4 sets x12 reps (each side)


Hanging Leg Raises:: 3 sets x(max reps)


For Time

2 Min Row: Max Calories

(the number of calories accumulated will be subtracted from WB count)

1 min transition

For Time

150 Wallballs @20/14

(every 2 mins complete 5 Pull-ups, burpees will begin following 2 min row)

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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