Fri

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 – Donate online here http://tinyurl.com/gvkouoa
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

View Public Whiteboard

Competition WOD

Main WOD

A: Clean and Jerk (Build to a heavy 1 rep in 15 min ,not max)

B: Metcon (Time)

For time

50 Air squats

5 C/J @ 185/115

40 squats

4 C/J

30 squats

3 C/J

20 squats

2 C/J

10 squats

1 C/J

Comp/ Rx+ # – 225/155

C: Toes-To-Bar (Clusters x.x.x x 3 , max successful reps)

Accessory Work

AA: Metcon (Weight)

3 rounds of

1 arm DB bench @ AHAP

Rest 1 min

5 dips @ 31X1

Rest 1 min

20m walking OH lunge @ 115/75

Rest 2 min

Categories: WOD

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