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Here is today's #WOD!


A1. Banded Clean Grip Deadlifts x3 reps (70% of most recent heavy single Clean or 60% of most recent heavy Deadlift)


A2. 5 Jumping Air Squats

x5 Rounds Every 1:30



Min 1: 45 sec Bike @80%

Min 2: 1-2 Rope Climbs

Rest 2 minutes


6 Bench Press @135-155/85-100

9 Russian KB Swings @53/35

12 KB Lunges


Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf

Happier. Healthier.

Your friends at Black Iron CrossFit

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