Here is your workout of the day!
Strength
Front Squat: Build to a heavy double w/5 second pause @bottom
METCON
AFAP
250 DUs/300 Singles
100 No Push Burpees onto Plate
**Beginning of every 2 minutes complete 18/15 Cal Row
**Plate @45#
Coaches Challenge
No Push Banded Burpees
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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