Announcements
11/24 – Thanksgiving – 9:00 AM class ONLY
11/25 – Post Turkey Burner – 10:00 AM class ONLY
12/4 – 7th Annual Wishing on a WOD
12/17 – Annual BCF Holiday Party – 6 to 11 PM – email Mel to RSVP mgriffin@beavertoncrossfit.com
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Main WOD
Competition WOD
A1: Bench Press (Clusters 5,5,5 x 3 Super set w/A2)
A2: Push Press (Clusters 5.5.5. x 3 Super set w/A1)
Perform Bench clusters
Rest 30s
Perform Push press clusters
Rest 3 min
B: Metcon (AMRAP – Rounds)
EMOM 20 of
Odd- 20/15 cal row
Even – 50 DUs
Accessory Work
AA: Metcon (No Measure)
10 sets of
30s Assault bike
60s rest
Men – 80+ rpm
Ladies – 70+ rpm