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Here is your workout of the day!


OHS: Building to a heavy 5 rep for the day

**with remaining time build to a single 


AMRAP 16 @MAP 80%

800m Run


8 KB Swings @53/35#

4 Box Jumps @30/24” **no rebounding

8 OHS @95/65

16 DB Renegade Rows

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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