top of page


Here is today's #WOD!


3 Above the Knee Squat Clean + Jerk


For Time 


:30 second moment of silence



100 DUs

100 Box Step Ups @24/20”

100 Burpees

100 Pull-ups

12 Bear Complexes @95/65

Coaches Challenge 



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

11 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter
bottom of page