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Here is your workout of the day!


Front Squat: Build to a heavy double w/4 second pause @bottom


6-7 mins Handstand Practice

  • Obstacle course

  • Handstand walking

  • Freestanding holds

  • Freestanding holds w/Wall Support

  • Shoulder Taps

  • Handstand Holds (belly to the wall)


5 Rounds *7-8 min 

3 Hang Clean n’ Jerks @115-135/85-95

6 Burpees over BB

9 HSPUs/Hand Release Push-ups

Coaches Challenge 

BB @155/105

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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