top of page


Here is today's #WOD!


Push Press

Building to a 4 rep


Running Clock

:30 Seconds of alt. Hang DB Snatches

:30 Seconds of  S.A OH DB Lunges (alternate hands every 4 reps)

:30 Seconds of alt. DB Devil Presses

:30 Seconds of Air Squats

Rest 3 minutes & Repeat

x3 Total Rounds


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

6 views0 comments

Recent Posts

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