Wednesday, February 24, 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! 

Strength: 

EMOM 12
1: 10 – 15 Chest to Bar Pull Ups (Fx: Pull Ups)
2: 16 Alternating Double Dumbbell Bench Press
3: Rest

Conditioning:

5 Rounds
Work 2:00/Rest 2:00

200/150m Row
10 Hand Release Push Ups
AMRAP Burpees Over the Rower