Here is your workout of the day!


A1. Deadlift: 5-5-5-5 (same weight across)


A2. Box Jumps: x3 (building in height) (reset every attempt)


AMRAP 16 @80%

300m Row

150m Farmer Carry @53/35 (KB)

15 No Push Banded Burpees

Coaches Challenge 

KB @70/53#

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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