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Here is today's #WOD!


Thrusters Building to a 5RM

Wide Grip Inverted Rows: 3-4 sets x8-12 reps

(weighted for those with 12 reps at ease)


8 Minute Clock

Ascedngn Ladder:

T2B/Knee Tucks

alt DB Snatch + OH Lunge @@35/20

Coaches Challenge

DB @50/35


DB Complex: complete a DB Snatch and perform and OH Lunge stepping forward with the opposite foot completing a contralateral single arm Overhead lunge


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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