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Here is today's #WOD!


Back Squat: 4 sets x7-10 reps @63% of last weeks 1 rep


Every 3 mins

400m run

x3 rounds

@12 min mark

3 Rounds

9 KB Goblet Squat @53/35

15 Push-ups

9 KB Goblet Squats

15 Pull-ups

9 KB Goblet Squats

150m Run

Coaches Challenge

KB @70/53

Pull-ups-->6 Bar MUs

Vest worn during 3 Rounds

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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