top of page


Here is today's #WOD!


2 Minutes:

Max Distance Handstand Walk

**can break as needed, hands must begin where originally kicked down


2 Minutes

Max Wall Walks

**Hands to top of 10# plate


Tabata Pistols x8 (:20 on/:10 off)

Alternative: Weighted Lateral Box Step-Overs @24" w/35/20#



1k Row

50 BB Thrusters (empty)

30 Pull-ups

Coaches Challenge

For Time

1k Row

15 MUs

30 Thrusters @95/65

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

13 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter
bottom of page