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Here is today's #WOD!


Every :90 seconds x8 Rounds

Clean & Jerk @90%


Team WOD

Running Clock

AMRAP 9 **Partners alternating Rounds

100 Run

8 No Push Burpees over BB

6 Power Cleans @95/65

4 Front Rack Lunges

Rest 2 mins

For Time **9 min cap

50/42 Cal Row

50 DB Devil Presses @35/20

50/42 Cal Row

Coaches Challenge

BB @115/85

DBs @50/35

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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