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Here is today's #WOD!


13 Minute Clock

Every Minute x5

3 Above the Knee Hang Power Cleans


Every :45 sec x4

2 Below the Knee Hang Power Clean


Every :30 sec x6

1 Power Clean



For Time **16 min cap

21/18 Cal Row


KB Swings @53/35 (CC:70/53)

Box Jumps Over @24/20" (CC:30/24)

--Rest 3 mins--

27/24 Cal Row


KB Swings

Box Jumps Over

--Rest 1:30--

33/30 Cal Row


KB Swings

Box Jumps Over

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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