Here is your workout of the day!


A1. Power Clean: x2-3 Reps @55-65%


A2. Standing Box Box Jumps: x2 reps (building in height)

(stand still take off)


5 Rounds 

15 WBs @20/14

15 Burpees

15 Russian KB Swings @53

15/12 Cal Row

**Rest 1 minute between rounds

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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