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Here is today's #WOD!


6 Front Rack Lunges + 6 Front Squats:

Building to a heavy


:30 sec Intervals

Station 1: Cal Bike

Station 2: Burpees

Station 3: Wallballs @20/14

Station 4: KB Box Step Overs @24/20"

x4 **Rest 3 mins

Coaches Challenge

KB @70/53

**Those who can complete with a 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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