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Here is today's #WOD!


a. Deadlift: build to a heavy 7 rep



Drop sets performed as RDLs @50% of @: 2 sets x14 reps


Russian KB Swings @heavy: 2 sets x7 reps

b. 3 Rounds

15 BB OHS (45/35#)

15 Push-ups

15 Box jumps over @24/20"


a. 3 Rounds

15 No Push lateral hops burpees

30 Cossack Squats

15 Jumping knee tucks

15 Kang squats

150m Backward run


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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