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
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