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Here is your workout of the day!


OHS: Building to a heavy double w/4 sec pause @bottom


5-6 Minutes working on Pulling variations

  • Ring Muscle Ups

  • Bar Muscle Ups

  • C2B/Pull-ups

  • Butterfly

  • Kipping


C. EMOM x10

M1: 8-10 Pull-ups

M2: :30 seconds DUs


AFAP   6 min Cap

30 Push Presses @75/55

15 Box Jumps over @24/20"

30 Push Presses

15 Box Jumps Over

Coaches Challenge 

BB @95/65

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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