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Here is today's #WOD!


Push Press:

Build to a heavy double in 12 mins

**begin with an empty BB:


Drop sets @80%

2-3 sets x4 reps



9 KB Deadlifts @53/35 (CC: 70/53)

7 Russian KB Swings

5 KB Swings

150m Run

9 Hand Release Push-ups (CC: Ring Dips)

30 Jumping Lunges

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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