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Here is today's #WOD!


Push Press:

4-5 sets x3 reps @90%


2 Rounds

9/7 Cal Bike

9 Hang Squat Clean Thrusters @75/55

12 No Push Burpees Over BB

12 Box Jumps @20" (all) (no extension)

15 Deadlifts

15/12 Cal Bike

**Rest 5 mins & Repeat

Coaches Challenge

BB @95/65

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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