Here is today's #WOD!


Back Squat:

Building to a 5 RM


For Time


Box Jumps @24/20"

100m Sled @95/70

Calorie Row (W: 24-19-14-9-4)

10 KB Swings @70/53

Coaches Challenge

Rep Scheme: 30-25-20-15-10

Women row: 27-22-17-12-7

Sled @115/95

Double KB Hang Snatches @44/35

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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