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Here is today's #WOD!


Supinated Grip Bench Press:5 sets x5-7 reps


EMOM x25

M1: 1 Wall Walk + 6 alt. No Push DB Devil Presses

M2: 8 Burpee Box Jumps Over @24/20"

M3: 7 Power Cleans @115-135/85-95

M4: :45 sec Max Cal Bike

M5: Rest

Coaches Challenge

M1: 40-50ft Handstand Walk

M2: 12 Burpee Box Jumps Over

M3: 7 Power Cleans @155/105

Todays #3100rep challenge movement is...

100 Wide 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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