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Here is today's #WOD!


a) Back Squat: 5 sets x3 reps @80%

b) HSPUs: 4 sets: x(max reps) w/2 sec pause @lockout



30 DUs/45 Singles

5 Thrusters @95-115/65-85

Coaches Challenge


BB @135/95

Todays #3100rep challenge movement is...

100 Bent Over T Arm Raises

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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