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Here is today's #WOD!


Bench Press:

7 sets x 3 reps


"0-8" Every 4 Minutes (x2)

500m Row


Every 2 Minutes (x4)

30 DUs/50 singles

12 alt. DB Snatches @35/20

9 Burpee Box Jumps Over @24/20"

2 minute Transition


Every 4 Minutes (x2)

500m Row

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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