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Here is today's #WOD!


Every 3 mins x5 Rounds

A1) :30 sec Max Deficit Push-ups

A2) :30 sec Max Wall Walks

A3) 7-10 Seated Arnold Presses

**Deficit @2"


4 Rounds

15 HSPUs/15 Push Presses @95/65

50m KB Farmer Carry @53/35

150m Run

50m KB Farmer Carry

Coaches Challenge

HSPUs @4/2" deficit

KBs @70/53

**Those who can complete with weighted vest

Stay positive and have fun! You are on your way to a happier & healthier 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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