7/13/20

Here is your workout of the day!


Strength

Bench Press: Build to a heavy 5 rep and 3 rep


METCON

AMRAP 12

800m Run

Into, 

AMRAP

6 alt Hang DB Clean n’ Jerks @35/20

5 T2B

4 Box Jumps Over @24/20"


Coaches Challenge 

DB @50/35#

Box @30/24"


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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