6/23/20

Here is your workout of the day!

Gymnastics

5-7 Minutes working on Pulling variations:

• Ring Muscle Ups

• Bar Muscle Ups

• C2B/Pull-ups

• Butterfly

• Kipping

METCON

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 

Pull-ups—>C2B

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