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Here is today's #WOD!


Front Squat:

Building to a heavy 3 rep complex

  • Rep 1 3 sec pause

  • Rep 2: 1 sec pause

  • Rep 3: Touch and Go @bottom


Building to a 2 rep with a 7 sec count OH


For Time

25/20 Cal Bike

40 DB alt Hang CnJ @35/20 (CC: 50/35)

150 DUs/200 Singles

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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