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Here is today's #WOD!


Every :90 second

3 Bench Press w/3 sec count down (building in weight)

3 Seated Box Jumps (building on height

3 Slam Balls

x6 Rounds


4 Rounds

13/11 Cal Bike

100m Run

7 Deadlifts @185/125

40 DUs

10 No Push Burpees onto Plate

w/2 mins rest between rounds

Coaches Challenge

BB @225/155

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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