Here is your workout of the day!


Squat Clean Thruster + Hang Squat Clean + S2OH: Building to a heavy 


For Time

100 DUs/175 Singles

50 Push-ups

100 DUs/175 Singles

35 Push-ups

35 KB Swings @53/35

100 DUs/175 Singles

20 Push-ups

20 KB Swings @53/35

20 KB Box Step-ups @24/20"

100 DUs/175 Singles

5 Push-ups

5 KB Swings @53/35

5 KB Box Step-ups @24/20"

500m Row

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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