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Here is today's #WOD!



77%: 1 set x8 reps

80%: 1 set x5-7 reps

83%: 2 sets x5 reps

77%: 1 set x(-2)-(-4) reps

(percentages from 3RM)


2 Minute Clock

Max Cal Row

1-minute rest

4 Rounds

6 Power Cleans @135/95

5 Hang Power Cleans

4 S2OH

30 DUs

( -1 second off your time for every calorie)

Coaches Challenge

BB @155/105

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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