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Here is today's #WOD!


6 Rounds

Bench Presses (7-5-3-3-5-7)

Deadlift (7-5-3-3-5-7)

**building in weight

**completing slightly heavier loads on the way back down


Every 5 mins

15/12 Cal Bike

25 Sit-ups (CC: 15 Sit-ups)

150m Run

25 Box Jumps @24/20"

x4 Rounds

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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