4 Rounds :45 Low Ring Plank 5-10 Supinated Grip Bent Over Rows 20 Shoulder Taps (Fx: Pike on Box Shoulder Taps) (Rx+: Free Standing)
Conditioning:
40 Dumbbell Hang Clean and Jerks (Rx: 50/35) (Fx:35/20) (Rx+ 70/50) 400m Run 30 Dumbbell Hang Clean and Jerks (Rx: 50/35) (Fx:35/20) (Rx+ 70/50) 400m Run 20 Dumbbell Hang Clean and Jerks (Rx: 50/35) (Fx:35/20) (Rx+ 70/50)
We are so excited to announce that BCF & CFR7 exceeded our fundraising goal and raised $38,000 for Little Lights Urban Ministries! We had 83 members make a financial contribution and BCF/CFR7 donated over $24k with our initial donation and matching donations! In addition to the financial support, we have more than 30 people committed or interested in volunteering!
There is much to be done in this country around social and racial injustice. With this new partnership, we take one small step of action towards helping mentor and develop underprivileged youth in our community. Thank you for coming alongside us as we help make this great country even better in the future! #volunteer #fundraising #dogood #giveback #serveothers
Strength:
E2MOM 14 2 Power Cleans @80% (A)
Conditioning:
Work 2:00/Rest 1:00 Until you complete:
24 – 18 – 12 – 6 Russian Kettlebell Swings (32/24) (Fx: 24/16) 12 – 9 – 6 – 3 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)
3 Part Curls: 1st 7 Reps: Go from the bottom of the curl up to the halfway point 2nd 7 Reps: Go from the halfway point up to the top of the bicep curl 3rd 7 Reps: Full range of motion
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