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Here is your #workout of the day!


2 Power Cleans + 1 Front Squat + 1 TnG Squat Clean:

Build to a heavy for the day


For Time **Partitioned

100 Wallballs @20/14# (every break 100m run)

100 A. KB Swings @53/35 (every break 5 Box Jumps Over @24/20”)

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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