Announcements
12/10 – Bring a Friend Saturday! 7 AM, 8:15 AM and 9:30 AM
12/17 – Annual BCF Holiday Party – 6 to 11 PM – email Mel to RSVP mgriffin@beavertoncrossfit.com
MUST RSVP BY DECEMBER 9th
12/25 – all classes canceled
12/29 – 30 Day Challenge kick off meeting – sign up with Christine cford@beavertoncrossfit.com
12/30 – Last day to turn in WOW donations – donate online here: http://tinyurl.com/wishingonawod2016
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Rest 5 min between workouts
15 min cap on all , A/B should be under 12 min
A: Metcon (Time)
As a 2 person team
3 rounds each of
15 KB swings 3/4 height 53/35
15 Pull ups
B: Metcon (Time)
As a 2 person team
4 rounds each of
2 rope climbs 15′ / legless
8 HSPU / DB presses
C: Metcon (Time)
As a 2 person team
5 rounds each of
20 wallball
10 burpees