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Here is today's #WOD!


EMOM x15

M1: 12-16 Alternating DB Bench Presses (unbroken reps)

M2: 16 KB Drag Throughs

M3: 12-16 Weighted Sit-ups


EMOM x20

M1: 7 DB Deadlifts + 5 DB Push-ups + 3 DB Devil Presses @35/20

M2: 9 WBs + 7 WBs + 5 WBs @20/14 (CC: +3)

M3: 200m Run (CC: 300m)

M4: Rest

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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