8/5/20

Here is your workout of the day!


Strength

OHS: Building to a heavy 3 rep and 1 rep for the day


METCON

Running Clock (18 mins)

3 Minute Clock

400m Run

15 Power Snatches @75/55

AMRAP

6 OH Lunges

6 Sit-ups

:30 sec rest

--

2 Minute Clock 

200m Run

9 Power Snatches @95/65

AMRAP

Box Step-ups @24/20” (no weight)

:30 sec rest

--

1 Minute Clock

100m Run

AMRAP

Power Snatch @115/85

x2 Rounds/Rest 4 minutes 


Coaches Challenge 

BB @:

95/65

115/85

135/95


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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