8/8/20

Here is your workout of the day!


Strength

EMOM x15

M1: 8-10 Pistols (weighted for those who can)

M2: :30 second of DUs

M3: 5-7 Weighted Strict Pull-ups 


**For those who can wear vest for all


METCON

AMRAP 6

6 WBs @20/14

6 Pull-ups

6 Box Jumps @20” for all (full extension is not required)

Rest 3 mins

AMRAP 6

12 alt DB Renegade Rows @35-50/20-35

6 DB Deadlifts

12 DB Front Rack Reverse Lunges 

**all movements performed with two DBs


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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