Here is today's #WOD!


Clean Pulls:

4-5 sets xx3 reps @103-105% of last weeks Below the Knee Clean


EMOM x20

M1: 9 DB Box Step-ups @35/20 (24/20")

M2: 12 Banded No Push Burpees (red)

M3: 15/12 Cal Row

**Resting full minute on round 7 & 14

Coaches Challenge

DB: @50/35

Row: 18/15 Cal 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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