top of page


Here is your workout of the day!


OHS w/4 second count down:

Building to a heavy double for the day


For Time

40 WBs @20/14


2 Rounds

80 DUs

8 Deadlifts @185/125


30 WBs 

3 Rounds

60 DUs

6 Deadlift @205/135


20 WBs 


4 Rounds

40 DUs

4 Deadlifts @225/145

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

9 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter
bottom of page