9/11/20

Here is today's #WOD!


#STRENGTH

3 Above the Knee Squat Clean + Jerk


#METCON

For Time 

Buy-in,

:30 second moment of silence

— 

Into:(Partioned)

100 DUs

100 Box Step Ups @24/20”

100 Burpees

100 Pull-ups

12 Bear Complexes @95/65

Coaches Challenge 

BB@135/95


#missionaccomplished


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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