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Here is today's #WOD!


4 Rounds

4 Weighted Pull-ups

12 Reverse DB Fly

4 Rounds

6 Weighted Dips

40ft KB Bottom-Up Carry


"The Grizzly"

AMRAP in 10 minutes

30 Double Unders

10 Hang Squat Cleans @ 135/95


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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