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Here is today's #WOD!


A1) Deadlift:

80%: 1 set x6-7 reps

83%: 1 set x5-7 reps

85%: 2 sets x4-6 reps

80%: 1 set x(-2)-(-4) reps

(percentages from 3RM)

+ (Superset warm-up Sets)

A2) :15-:30 sec L-Sit Hold x4 sets


AMRAP 10 @80%

15/12 Cal Row

10 Ring Dips/12 Close Grip Push-ups

5 DB Clean & Jerks @50/35 (2 DBs)

2 Min Rest


35 DB Box Step-ups @24/20"

(every break complete 5 Strict Pull-ups)

Coaches Challenge

DB CnJs---> Hang Double KB Snatches @53/35

Ring Dips--->Strict

Coaches Challenge

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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