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Here is your workout of the day!


Clean n Jerk: Building to a heavy single for the day


For Time

90 DUs/140 single

600m/550 Row

30 Burpee

80 DUs/130 singles

500m/425 Row

20 Burpees

70 DUs/120 singles

400m350m Row

10 Burpees

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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