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Here is today's #WOD!


a)Strict Press: Building to a heavy 5 reps and 1 for the day

b)Pull-ups: 5 sets x7-10 Reps

*Unbroken reps



Hang CnJs @75/55


Coaches Challenge


Todays #3100rep challenge movement is...

100 Lying Knee Tucks

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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