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Here is your workout of the day!


Above the Knee the Clean + Below the knee Clean + 2 Cleans (floor)

**Floor does not need to be touch n’ go style


EMOM x10

M1: 8-12 T2B

M2: 2 Seated Box Jumps (high as possible)


7 Minute Clock

Ascending Ladder

S2OH @115-135/85-95

DB Box Step overs @24/20” (@50/35#)

**two DBs

Coaches Challenge 

BB @155/105

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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