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Here is today's #WOD!


Bent Over BB Rows: x5-8 reps (heavy)


Accumulate :15 sec Pull-up Hold

x 4-5 Rounds


4 Minute Clock

20 Hang Power Cleans @115/85

AMRAP (remaining time)

Ascending Reps: 2-5-8-11-14-etc..


Box Jumps @24/20"

Rest 2 mins

4 Minute Clock

20 Push Presses

AMRAP (remaining time)

Ascending Reps: 2-5-8-11-14-etc...


Box Jumps @24/20"

Coaches Challenge

BB @135/95


Box @30/24"

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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