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Here is today's #WOD!


#STRENGTH

Option 1) Power Snatch + Snatch + OHS @60%

Option 2) Snatch Pull + Power Snatch + Squat Snatch

*Every minute on the minute x8 rounds


#METCON

For Time

50-40-30-20-10

KB Front Rack Lunges @35/26

AbMat Sit-ups


Coaches Challenge

KBs @53/35


Todays #3100rep challenge movement is...

100 Close Grip Push-ups


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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