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Here is today's #WOD!


Front Squat:

Building to a heavy 2 rep for the day


Running Clock



1 Rope Climb/8 T2B/12 Knee Tucks

7 Pull-ups

150m Run

5 Squat Cleans @60%

**percentage taken from your heaviest clean

**weight should be challenging to enforce for single attempts on BB



7 mins to build to a heavy Clean for the day

Coaches Challenge

Rope Climbs---Legless

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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