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Here is today's #WOD!


Front Squats: Building to a 5 RM


14 Min Clock

Buy-in: @80%

150 DUs/250 single

100 Air Squats

500m Row

AMRAP @90%

5 Burpees

10 Russian KB Swings 53/35

15 Sit-ups

Todays #3100rep challenge movement is...

100 Lunges

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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