Announcements
12/4 – 7th Annual Wishing on a WOD – Donate online here http://tinyurl.com/gvkouoa
12/10 – Bring a Friend Saturday! 7 AM, 8:15 AM and 9:30 AM
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
A: Back Squat (1 RM in 20 min)
B: Metcon (3 Rounds for calories)
3 x max cals in 30s Assault Bike
Rest 4 min b/t
Competition WOD
A: Back Squat (1 RM in 20 min)
B: Split Jerk (1 RM in 20 min from rack)
Accessory Work
AA: Metcon (No Measure)
3 sets of
25 GHD sit up
1 min weighted Pike stretch