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Here is today's #WOD!


Power Clean Cluster: Rest :10-:15 sec between & build to a heavy 4 reps


AMRAP 7 @80%

100m Run

7 Strict Pull-ups

14 Russian KB Swings @53/35

Rest 2 mins

AMRAP 7 @80%

14 Air Squats

7 Strict Ring Dips

100m Run

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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