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
A: Metcon (Weight)
EMOM 10 of
1 power snatch
3 OH squats
B: Metcon (Time)
5 rounds of
3 rounds of Cindy
1 round of DT
400m run
Cindy – 5 pull up/10 push up/
15 air squats
DT- 12 deadlift / 9 hang power clean / 6 S2OH
Men – 155#
Ladies – 105#