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Here is today's #WOD!


Box Jump:

Building to a Max Height



25/20 Cal Bike

20 alt Hang DB Snatches @35/20

15 Burpees over DB

20 alt Hang DB Clean & Jerk

25/20 Cal Row

Rest 5 Mins

4 Rounds @70%

10/8 Cal Row

7 Close Grip Push-ups

40ft KB Walking Lunge

7 KB Swings @53/35

10/8 Cal Bike

Coaches Challenge

DB @50/35

KB @70/53

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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