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Here is today's #WOD!


4 Rounds

21 WBs @20/14

18 alt. Hang DB CnJs @35/20

15 No Push Burpees over DB

12 Box Step-ups @24/20"

9 Pull-ups

6 T2B/Knee Tucks

Resting 4 mins between 

Coaches Challenge 

WBs @30/20#

DB @50/35#


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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