Mon

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
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 (4 Rounds for reps)

30s max burpee

30s max pull ups

30s max push press 95/65

Consecutive sets

Rest 3 min b/t sets

4 sets

B: Back Squat (build to a moderate / heavy set of 10)

Competition WOD

A: Back Squat (Clusters 8,8,8 x 2 , moderate )

B: Metcon (AMRAP – Rounds)

EMOM 30 of

Min 1- 35 DUs

Min 2 – 12 power snatch 75/55

Min 3 – 15 KB swing Russian 70/53

Accessory Work

AA: Metcon (Weight)

3 sets each of

7-10 weighted pull ups strict

Rest 1 min

1-2 pegboard ascents

Rest 1 min

10 power jerks w/ DBs AHAP

Rest 2 min

Categories: WOD

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