8/24/20

Here is your workout of the day!


Strength

Snatch Complex:

Hang Power Snatch + 2 Hang Squat Snatches + 3 OHS: Build to a heavy for the day


**at least 3-4 full complexes


METCON

AMRAP 18 

150 Run

12 WBs @20/14

9 Box Jumps @24/20

6 Kipping Pull-ups (no butterfly)

3 DB Man-Makers @35/20

** 1-minute Rest between rounds


Coaches Challenge 

@50/35


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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