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Here is your workout of the day


4 Rounds **Aerobic efforts

400m Run

15 Hang Clean n’ Jerk @75-95/55-65

150m KB Front Rack Walk @53/35

(Double KB)

**Rest 2 mins between Rounds

Coaches Challenge 

KBs @70/53

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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