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Here is today's #WOD!


Back Squat (18 mins)

5 sets x3-5 reps @78-82%


For Time **14 min cap

25 DB Box Step-Overs @35/20 (CC:50/35)

400m Run

20 DB Box Step-Overs

300m Run

15 DB Box Step-Overs

200m run

10 DB Box Step-Overs

100m Run

5 DB Box Step-Overs

**two DBs

**Box @24/20"

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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