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Here is today's #WOD!


Deadlift: Tempo

5 sets x5 reps **5 sec count down

**begin @70% of 1 rep clean

**building in weight

**no forced weight or failed attempts



14 Deadlift @205/125 (CC: 245/165)

25 HSPUs

36 DB Front Rack Lunges @35/20 (CC: Pistols)

47 DUs/70 Singles

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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