7/6/20

Here is your workout of the day!


Strength

A1. Power Snatch + Hang Power Snatch @65-70% 

+

A2. Seated Box Jumps: x2-3 Reps

x6 Rounds/Every 1:30


Gymnastics

Every 1:30

: 30-second T2B/1 min Rest

x5 Rounds


METCON

7 Minute Clock

1.2.3.4.5.6.7.etc 

HSPUs/Hand Release Push-ups

10 DB Box Step Overs @24/20” w/50/35#

(1 DB)


Coaches Challenge 

Two DBs


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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