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Here is today's #WOD!


Bench Press: Cluster

Build to a heavy 2.2.2 (rest :10 sec between reps)


3 Rounds

18/15 Cal Row

200m Run

18 Hang Power Cleans @95/65 (CC: 135/95)

36 Sit-ups (CC: 24 GHD Sit-ups)

200m Run

18/15 Cal Row

**Rest 1:30 between Rounds

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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