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Here is today's #WOD!


Every 2:30 x4 Rounds

5 Slam Balls

Forward Bounding x3 reps

:30 sec Max Cal Row

**stroke count below 30 strokes per minute


Every 4 Minutes

10 DB Bench Press @35/20

300m Run

30 Sit-ups

10 DB Renegade Row

(Max) Air Squats

x4 Rounds

Coaches Challenge

DBs @50/35

Sit-ups--->20 GHD Sit-ups

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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