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Here is your workout of the day!


OHS w/5 second count down:

Building to a heavy double for the day


For Time

100 WBs @20/14#

—100m Sled (45#/25#)

70 Sit-ups

—100m Sled (45#/25#)

40 OH/Front Rack DB/KB Lunges @35/20 (20/20)

—100m Sled (45#/25#)

Coaches Challenge 

DBs @50/35

Sled @45+25/25+10

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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