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Here is today's #WOD!


A. Option 1:


3 sets x(-2) reps Strict + (-2) reps kipping

Option 2:

A1. Bench Press: 5 sets x8 reps


A2. 1-3 Negative HSPUs: x4 sets

B. S.A Seated Arnold Presses: 3 sets x8 reps (each)


3 Rounds

30/25 Cal Row

8 Wallballs @20/14

13 Sit-ups

8 Deadlifts

3 OHS @95-115/6585

--Rest 3 mins between rounds

Coaches Challenge

Weighted Lunges—BW Pistols

BB @135/95

OHS —> Squat Snatches


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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