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Here is today's #WOD!


Clean & Jerk: Build to a 1 RM

20 minute Clock



For Time

600m Relay Run **alternating every 100m

30 Synchro Push-ups

60 alt DB Snatches @50/35

600m Relay Run **alternating every 100m

45 Synchro Burpee

90 WBs @20/14

600m Relay Run **alternating every 100m

60 Synchro AbMat Sit-ups w/alternating WB

120 DB Box Step-ups @24/20"


3 Rounds

400m Run

35 DB Box Step-ups @24/20"

30 Sit-ups

25 Wallballs @20/14

20 alt. Hang DB Clean & Jerk @50/35

15 Push-ups

10 No Push Burpees Over DB

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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