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Here is today's #WOD!


Strict Press:

Every :30 seconds x1 rep x4 Rounds

Every :45 sec x1 rep x3 Rounds

Every 1 Minute x1 rep x5 Rounds


3 sets x3 reps @80-85% of final 1 rep



:30 sec: Wall Walks

:30 sec: Box Jumps Over @24/20"

:30 sec: T2B


5 Wallballs @20/14 (CC: 30/20)

5 KB Squat Cleans @53/35 (CC:70/53)

**Rest 3:30 mins between

x3 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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