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Here is today's #WOD!


EMOM x16

M1: 3-5 Squat Cleans @135-155/95-105

M2: 2 Wall Walks + 4 DB Devil Presses @35/20

M3: 15/12 Cal Bike

M4: Rest

Coaches challenge

DBs @50/35

Bike @18/15 Calories


AMRAP 12 @80%

15 Air Squats

12 alt Hang DB Clean & Jerk @35/20

9 Burpee DB Step Ups @24/20"

Coaches Challenge

DB @50/35

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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