Thursday, March 11, 2021

10
Mar

Thursday, March 11, 2021

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! 

Sign up for the CrossFit Open HERE

DEXA Scan this Saturday! Sign up HERE

Strength: 

“E3MOM 15
Romanian Deadlifts
1: [email protected] – 55%
2: [email protected] – 55%
3: [email protected] – 60%
4: [email protected] – 60%
5: [email protected] – 60%

% Based on 1RM Deadlift

Conditioning:

AMRAP 10
10 Burpee Box Jumps (24/20)
15 Wall Balls (20/14) (Rx+: 11’/10′)
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)

Switch hands every 5 reps on DB Hang Clean and Jerks.