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Here is today's #WOD!



Establish a 1 RM


16 Rounds **18 min cap

100m Run

2 Front Squats @40% of Clean (CC: 55%)

3 Lateral Burpees (CC: HSPUs)

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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