Here is today's #WOD!
a) Back Squat: 5 sets x3 reps @80%
b) HSPUs: 4 sets: x(max reps) w/2 sec pause @lockout
10.9.8.7.6.5.4.3.2.1
Pull-ups
30 DUs/45 Singles
5 Thrusters @95-115/65-85
Coaches Challenge
Pull-ups-->C2B
BB @135/95
Todays #3100rep challenge movement is...
100 Bent Over T Arm Raises
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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