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Here is today's #WOD!


Every :90 sec x10 rounds

Hang Snatch + 2 OHS's

Hang Clean + 2 Thrusters


EMOM x15

M1: 3-6 Bar MUs/12 C2B/16 Pull-ups

M2: 8 Burpee Slam Ball Box Step Overs @20" (all)

M3: 15/12 Cal Row (CC:20/17)

M4: Rest

Slamball @40-50/20-30#

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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