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Here is today's #WOD!


A. Weighted Pull-ups: 4 sets x4-6 reps

B. Strict Pull-ups: 2 sets x(max reps)

Rest 2 minute between attempts 


For Time

30 alt Hang DB CnJs @35/20

45 Air Squats 

60 Sit-ups

45 Box Step Overs @24/20” (no weight)

30 alt. DB Burpees 

45 Box Jumps

60 Sit-ups

45 Air Squats

30 S.A OH DB Lunges (alt. every 5 reps)

Coaches Challenge 

DB @50/35

Box Jumps @30/24"


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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