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Here is today's #WOD!


4-5 Rounds

9-12 Seated Single Arm DB/KB Press:


7-10 Single Leg Weighted Lateral Box Step-up


For Time

75 DUs/125 Singles

75 Wallballs @20/14

75 DUs/125 Singles

--Rest 2 mins--

50 DUs/100 Singles

50 Wallballs

50 DUs/100 Singles

--Rest 2 mins--

25 DUs/75 Singles

25 Wallballs

25 DUs/75 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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