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Here is your workout of the day!


5-7 Minutes working on Pulling variations:

  • Ring Muscle Ups

  • Bar Muscle Ups

  • C2B/Pull-ups

  • Butterfly

  • Kipping


3 Rounds For Time *26

400m Run

20/17 Cal Row

20 Box Jumps @24/20"

20 Pull-ups

40 WBs @20/14#

Coaches Challenge 


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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