Here is your workout of the day!


1 Clean + 2 Front Squats + 1 S2OH + 1 Clean n Jerk: Build to a heavy for the day

**Can drop and reset after S2OH


AMRAP 12 (MAP Training)

24 DUs

6 Deadlifts @205-225/135-155

4 Strict Pull-ups

8 Weighted Box Step-ups @24/20” (50/35# (1 DB))

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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