Here is today's #WOD!


3 Rounds

500m Row (all)

40 Wallballs @20/14 **must break every 10 or less

3 Rope Climbs/30 Knee Tucks

20 Box Jumps @24/20" **stepping down

1 min Rest Between Rounds

Coaches Challenge


Box @30/24"

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