Here is your workout of the day!
Strength
Weighted Chin-ups: Build to a heavy 5 rep, 3 rep, & 1 reps
METCON
12 Rounds (For Time)
7 WBs @20/14#
4 Pull-ups
1 Clean n’ Jerk @80%
Coaches Challenge
Snatches @80%
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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