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Here is today's #WOD!


Strict Ring Dips: Max reps

Rest 3 Minutes

Max Kipping Ring Dips: Max Reps


Close Grip Bench Press:

4-5 sets x7 reps **building to a heavy 7 rep



M1: 8 Burpee Box Jumps Over @24/20"

M2: 4 Deadlifts @70%

**percentage taken from your most recent heavy deadlift

Rest 2 mins


M1: 100m Sand Bag Sprint @50

M2: 3-5 DB Man-Makers @35/20

Coaches Challenge

DBs @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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