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Best of NoVA! Click HERE to vote BCF as the best CrossFit Gym in Northern Virgina! We have won this award 4 years in a row and would be honored to make it 5 straight! 

Strength: 

EMOM 12
1: 20 Hollow Rocks
2: 8 Strict Tempo Ring Rows (:03 Eccentric) (Fx: 6)
3: 10 Arch Extensions (:02 Hold)
4: :30 – :45 Dead Hang on Pull Up Bar

Conditioning:

4 Rounds
10 Power Cleans (155/105) (Fx: 115/80)
200m Run
1:00 Rest