9/11/21

Here is today's #WOD!


#METCON

#911tributewod

9 Rounds FT (vest optional)

11 Strict Pull-ups/Burpees Over BB/Box Step-ups @24/20"

200m Run

1 Bear Complex @135/95


**Every round rotate through Pull-ups/B.O.BB/Box Step-Overs:

  • Rnd 1 - 4 - 7: Strict Pull-ups

  • Rnd 2 - 5 - 8: B.O.BB

  • Rnd 3 - 6 - 9 Box Step Overs

Coaches Challenge

BB @155/105


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

19 views0 comments

Recent Posts

See All