Here is today's #WOD!



4 sets x3 reps w/tempo


3.3.x.3 @70-73%

Superset warm-up Sets with:

Banded External Rotations:3 sets x10 reps w/:10 sec pause on final rep



5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

RX @ 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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