Announcements
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://site.wish.org/site/TR/FriendsandFamily/Make-A-WishOregon?px=2586311&pg=personal&fr_id=2350
1/1 – Classes canceled
1/2 – modified schedule
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
A: Metcon (Weight)
Build to a heavy complex in 15 min of
1 power clean
1 front squat
1 jerk
B: Metcon (AMRAP – Reps)
AMRAP 3 of
3 power cleans 135/95
3 front squats
3 jerks
1 complete round is 1 rep
Then rest 3 min
C: Metcon (AMRAP – Reps)
AMRAP 3
Same as above
155/105
Rest 3 min
D: Metcon (AMRAP – Reps)
AMRAP 3
185/135