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Here is today's #WOD!


A1) Bent Over BB Rows: x9-12 reps

A2) Accumulate: 15-sec Pull-up Hold

x 4-5 Rounds


For Time

Pull-ups (32-26-20-14-8)

Clean & Jerk @70% (6-5-4-3-2)

**percentage from 1 rep C&J

Coaches Challenge

BB @80%

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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