Mon

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

Main WOD

A: Metcon (Time)

3 rounds for time of

1 L-sit rope climbs or legless

or normal rope climbs 15′

12 box jumps 24/20 – focus on quick turn over at bottom

10 ring dips

8 min cap

B: Back Squat (3 x 3 , 80%+ , rest 3 min b/t)

C: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Competition WOD

A: Metcon (3 Rounds for time)

3 sets for times of

12 box jumps 24/20

5/3 MU w/ 3 ring dips

5 strict HSPU

Rest 2 min

B: Back Squat (Clusters 3.3.3 x 4 , AHAP build)

C: Push Jerk (EMOM 10 x 3 jerks @ 80% max jerk)

D: Metcon (3 Rounds for time)

30/25 cal row @ 90%

Rest 3 min

3 sets

Categories: WOD

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