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Here is today's #WOD!


Front Squat: Building to a heavy 5 rep for the day

For Time

1k Run

65 Push-ups

30 alt Hang DB Snatches @35/20

65 Box Jumps

100 Air Squats

Coaches /Challenge

DB @50/35


For Time

1k Run

65 Push-ups

30 Broad Jumps

65 No Push Burpees

100 Air Squats


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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