5/23/20

HERE IS YOUR WORKOUT OF THE DAY


Complex Cluster: 2 Front Squats + 1 Split Jerk: Building to a heavy for the day

**Re-rack BB after 2 Front squats are completed…Rest :10 seconds.. Un-rack bar to perform one Split Jerk @ same weight


AMRAP 14

3 HSPUs

6 DB Step Overs @24/20” (50/35)

12 Single Arm DB Hang Cn Js **6/6 (50/35)

24 DUs

Rest 4 Mins

AMRAP 2

Burpee Box Jumps over @24/20"


Mission accomplished!


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 BICF

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