Announcements
TEEN SPRING BREAK CLASS:
10:30 – 11:30 AM
March 21 – 25
Email Mel at mgriffin@beavertoncrossfit.com to get your kid signed up!
NO CLASSES –
3/27 Easter Sunday
BCF Main – CrossFit
Main WOD
Back Squat (3 x 8 @ 65%)
Back Squat (1 x 20 @ AHAP)
Front Rack Walking Lunge (10m x 3 sets, rest 2 b/t)
Walking lunge with weight held in front rack position.
Men – 165#
Ladies – 115#
Metcon (Time)
Descending ladder
10 – 1
Box jumps
Push press 135/95
Rx+ – 165/115
Competition WOD
Toes-To-Bar (50 reps for time)
Back Squat (5-3-1 AHAP)
Front Squat (5-3-1 AHAP)
Metcon (Time)
30-20-10
KB swing 70/53
Pull up
Row cals