Here is today's #WOD!


4 Rounds

:40 sec Weighted Plank

:30 sec Weight Wall Sit Hold

20 Walking Split RDLs (weighted)

Rest 1 minute between Rounds


Every 5 Minutes x3 Rounds

300m Run

20 DB Renegade Rows @35/20

100m Run

Max Set Bench Press @body weight

**modified bench: 80% of BW

Coaches Challenge

DB @50/35

Stay positive and have fun! You are on your way to a happier & healthier 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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