Announcements
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
MUST RSVP BY DECEMBER 9th
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Main WOD
Keep it under the red line today , prepare for tomorrow
A: 5k Row (Time)
Max Effort 5k Row
With a partner , row 500m sets at 80-85%
B: Metcon (No Measure)
Skill work
3 sets NOT for time of
2-3 rope climbs / legless / L-sit
60 DUs UB
90s HS walk practice