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Here is today's #WOD!


Front Squats: Building to a 5 RM


3 Rounds @80%

500m Row

12 Push-ups

12 Weighted Sit-ups

6 Power Snatches @95-115/63-85

Rest 3 mins between rounds

Coaches Challenge


BB @135-155/95-105


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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