top of page


Here is your workout of the day!


Snatch + Snatch + OHS + Snatch + 2 OHS: Build to a heavy for the day

**Snatches do not need to be Touch and Go

**Can drop and reset every snatch attempt 


For Time

30 DB Renegade Rows 

21 DB Box Step Overs @35/20

300m Run

20 DB Renegade Rows 

15 DB Box Step Overs

200m Run

10 DB Renegade Rows

9 DB Box Step Overs

100m Run

Coaches Challenge 

3 Rope Climbs

2 Rope Climbs

1 Rope Climb

DBs @50/35

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

15 views0 comments

Recent Posts

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