Here is today's #WOD!
Deadlift: Build to a 3RM
Running Clock
Running Intervals
"0-2" Run 100m
"2-4:20" Run 200m
''4:20-7" Run 400m
"7-9:40" Run 400m
"9:40-12" Run 200m
"12-14" Run 100m
"14-16" Run 100m
"16-18:20" Run 200m
"18:20-21" Run 400m
Post Run:
Back Squat: 2 sets x 11-14 @ 67%
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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