Here is your workout of the day!
Strength
OHS: Building to a heavy 5 rep for the day
**with remaining time build to a single
METCON
AMRAP 16 @MAP 80%
800m Run
AMRAP
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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