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Here is today's #WOD!


4 Rounds NFT

7-10 Kneeling Bottom Up KB Press (both)

:60-:90 sec Suitcase Hold (both)

7-10 Turkish Get-ups *each side


10-down to-1

Deadlift @Body weight

DB Push-ups (CC: Strict Ring Dips)

Hang DB Squat Clean @35/20 (CC: 50/35)

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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