Here is today's #WOD!


Wide Grip Inverted Rows: x8 reps


Weighted Hollow Rocks: x8-10 reps

x4 Rounds



40ft DB Back Bear Crawl


8 Lateral Weighted Plank Rotations: x8 reps (each)


4 Rounds @80%

50m Forward Sled Pull @140/115

50m Run

15 DB Push Presses @35/20

50m Run

50m Backward Sled Pull @140/115

15 DB Deadlifts

Coaches Challenge 

DB @50/35


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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