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Here is today's #WOD!


4 Rounds

Bench Press: @80%/65% of BW

Complete Max Reps


Sorenson Hold (weighted)

x:40-:60 sec

**Rest 1 min between rounds


3 Rounds **20 min cap

100m Sled Drag/Pull @140/115 (50m/50m) (CC:160/140)

100m KB OH/FR Carry @35/26 (CC:53/35) (50m/50m)

15 Push-ups (CC: 2" deficit)



150m Walking Lunge

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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