Here is your workout of the day!


Weighted Chin-ups: Build to a heavy 5 rep, 3 rep, & 1 reps


12 Rounds (For Time)

7 WBs @20/14#

4 Pull-ups

1 Clean n’ Jerk @80%

Coaches Challenge 

Snatches @80%

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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