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Here is today's #WOD!


Front Rack Lunge: 5 sets x6 reps (total)


100 Wallballs AFAP:

Every 2 Minutes

35 DUs/50 Singles

7 Deadlifts @185/125

9 Burpees over BB

Accumulate as many WBs(@20/14#) as Possible w/remaining time

(time stop once you have accumulated 100 WBs)

Coaches Challenge

BB @225/155

WB @30/20

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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