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Here is today's #WOD!


EMOM x12

M1: 7 Snatches @75/55

M2: 12 Pull-ups/9 C2B

Coaches Challenge

BB @95/65

Pull-ups/C2B-->3 Bar MUs


Running Clock


500m Row x2 (rest 2 mins between)

--rest remaining time--




Burpee Over BB


Thrusters @100/70


--Rest 2 mins--


500m Row x2 (rest 2 mins between)

Coaches Challenge

BB @135/95

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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