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Here is today's #WOD!


Back Squat:

4-5 sets x3 reps @90%


For Time

200m Run

100ft Sled Pull @140/115

150m Run

150ft Sled Pull

100m Run

200ft Sled Pull


200ft KB Farmer Carry @53/35

100m Run

150ft KB Farmer Carry

150m Run

100ft KB Farmer Carry

200m Run

Coaches Challenge

Sled @175/140

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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