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Here is today's #WOD!


EMOM x10

M1: 8 S2OH @105/80

M2: 12 Pistols/12 Front Rack Lunges

Coaches Challenge

BB @135/95


1K Row (Time Trial)

Rest 4 mins

4 Rounds

200m Run

50m Sled Pull @140/95

50m Backward Run

50m KB Farmer Carry @70/53

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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