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Here is today's #WOD!


Above the Knee Hang Power Clean:

Building to a 3 Rep


3 Mins on/2 Mins off

7 Box Jumps Over @24/20"

9 T2B

11 DB Front Squats @35/20

13 Burpee Over DB



x4 Rounds

Coaches Challenge

Box @30/24"

DBs @50/35

Burpees @12"

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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