Thursday, August 30, 2018

Hey BCF Dudes!
We’re doing a custom Virus shorts order in the new heather grey color-way with the BCF logo! They will be $60 and range from SMALL to XXL. Please contact Coach Mike Romyn if interested. Venmo and cash accepted!

Strength:
EMOM 12:
1 Power Clean (Max Effort)
(Start at 65%, increase weight every minute )
Conditioning:
AMRAP 10:
10 Handstand Pushup
30 Double Unders
10 Ring Dips (Fx: Box Dips)
Rx+: Dips on high rings
 
Finisher:
For Time: 1 Mile Run