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Here is today's #WOD!


5 Rounds

15/12 Cal Row

15 KB Goblet Squats @53/35

12 KB Swings (American)

9 Pull-ups

6 Burpee Touches

30 DUs/45 Singles

Rest 1 minute between Rounds

Coaches Challenge

KB @70/53

Todays #3100rep challenge movement is...

100 No-Push Burpees

Stay positive and have fun! You are on your way to a happier, 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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