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Here is today's #WOD!


Bent Over BB Rows: Building to a heavy 7 rep

Max Strict Pull-up

Max Ring Rows


Rowing Intervals

500m Row @80%

Rest 3 mins

250m Row x4 @90%

Resting 1:30 between

Rest 4 mins

500m Row @100%


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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