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Here is today's #WOD!


Front Squat: Building to a heavy double w/3 sec count down



24 Push-ups

24 Russian KB Swings @53/35

24 Box Jumps @24/20"

24/20 Cal Row

Coaches Challenge

KB @70/53

Todays #3100rep challenge movement is...

100 Lying Swimmer Kicks

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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