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Here is today's #WOD!



85%: 1 set x6 reps

87%: 1 set x5 reps

90% 2 sets x4 reps


For Time

40 DB Box Step Overs @24/20" (50/35s)

Rest 2 Mins


120 DUs

50 Air Squats

40 Hand Release Push-ups

30/25 Cal Row

Coaches Challenge 

Air Squats---> alt. Pistols (total)

H.R Push-ups--> 15 Wall Walks

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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