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Here is today's #WOD!


Back Squat: (18 mins)

Build to a 8RM


Remaining Time

Drop set @90%

1-2 sets x8 rep


4 Rounds **20 min cap

250m Row

12 Lateral Burpees

5 Hang Power Cleans @55% (CC: 65%)

**Rest 3 mins between Rounds

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