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Here is your workout of the day!


Weighted Pull-ups: Build to a heavy 5 rep & 2 rep


3 Rounds

400m Run

30 KB Swings @53/35

20 Box Jumps @24/20"

Coaches Challenge 

KB @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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