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Here is today's #WOD!


Front Squat Complex: 1 reps 5 second count down + 1 rep 4 sec count down + 1 rep 3 sec count down: x4 sets


DB Hang Power Cleans

DB Push Presses @35/20

Box Jumps Over @24/20"

Coaches Challenge

DBs @50/35


Box @30/24"

Todays #3100rep challenge movement is...

100 Plank Knee Touches

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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