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Here is today's #WOD!


OHS: Every 2 Mins

3 reps @Tempo @65-70%

x4 Rounds

**percentage taken from 1 rep OHS


  • 3 sec pause @bottom

  • touch & go @top


Snatch Balance:

Every :90 sec 2 reps @65-70%

x6 Rounds

**percentage taken from 1 rep OHS


14 min Clock

600m/500m Row

600m Run

AMRAP **remaining time

Ascending Ladder:4-8-12-16-etc.-etc.

alt Hang DB Snatch @35/20

DB Box Step-ups @20" (all)


20 DUs/40 Singles (ending every round)

Coaches Challenge

DB @50/35

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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