6/12/20

Here is your workout of the day!


Strength

Back Squat w/5 second count down: Building to a heavy double for the day


Gymnastics

EMOM x5 

6-10 HSPUs + :10-:15 second Hold


Alternatives

  • 4-6 + :10-:12 second Hold

  • :25 second hold + 1 negative

METCON

AFAP 

500m/425m Row

100 DUs/175 Singles

50 Air Squats

500m/425m Row


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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