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Here is today's #WOD!


A1) Strict Press: 3-4 sets x3-5 reps


A2) 5 Seated Box Jumps: x3-4 sets

B1) Weighted Sit-ups: 4 sets x12 reps


B2) Handstand Hold: :15-:30 sec x3-4 sets


  • weighted sit-ups held with DB or KB high on chest and remaining in contact at all times


EMOM x15

Min 1 & 2: complete the following:

8/6 Cal Bike + 6 OH Plate Lunges + 4 Burpees onto Plate + 20 DUs (@45/35)

Min 3: 2-3 Power Snatches @65-70% TnG

Coaches Challenge

Bike @12/9 calories

Stay positive and have fun! You are on your way to a happier, 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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