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Here is your workout of the day!


Every :90 Seconds

10-15 T2B/Knee Tucks

x5 Rounds


For Time **24 minute

4 Rounds

8 Hang DB Snatches @50/35 (L. Arm)

4 Box Jumps @24/20”

8 Hang DB Snatches (R. Arm)

4 DB Box Step-ups

400m Run

4 Rounds

4 Hang DB Snatches (L. Arm)

8 DB Box Step Ups @24/20"

4 Hang DB Snatches (R. Arm)

8 Box Jumps

400m Run

Coaches Challenge 

Snatches w/KB @53/35

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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