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Here is today's #WOD!


A1) Weighted Wall Sit Holds: x:40-:60 sec

A2) Suitcase Holds: x:40-:60 sec

A3) Weighted Sit-ups: x15 reps

x 4 Rounds


EMOM x18

M1: 15 Wallballs @20/14

M2: 100m Sandbag Run

M3: 5 Rebounding Burpee Box Jumps Over @24/20"

(Box Facing Burpees)

Coaches Challenge

WB @30/20

Box @30/24"

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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