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Here is today's #WOD!


A1) Back Squat: @70%

4 sets x3 reps @tempo: 3.0.X.0

A2) Lateral Bound + Broad Jump: "Left & Right" (2 total bounds & 2 total broad jumps)


EMOM x20

M1: 10 alt DB Devil Presses @35/20

M2: 200m Run

M3: 2 Rope Climbs

M4: 5 S2OH @60%

Coaches Challenge

M1: DB @50/35

M2: Run 150m w/SB

M3: 1 Legless RC + 1 RC

M4: @70%

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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