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Here is today's #WOD!


1 Power Clean + 1 Hang Power Clean 1 " off the Floor w/2 sec pause + 1 Hang Below the Knee w/2 sec pause Power Clean: Building to a heavy for the day


For Time

Running Clock

Station Tabata: :20 sec on/:10 sec transition

Accumulate 200 reps:

-OHS @75/55


-alt. No Push DB Devil Press @35/20

Athletes will rotate through till 200 reps have been accumulated. As soon reps are complete, go directly into a row

Once all reps are completed, directly into:

1k Row

Scoring will total time including 1k row

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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