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
Olympic lifting
A: Snatch Pull (High pulls from high hang 3 x 10)
B: Overhead Squat (3 x 10 @ 50-60% of max snatch)
C: Snatch (Reps as follows)
3 x 50%
3 x 60%
2 x 70%
2 x 75%
1 x 80%
1 x 85%
1-1-1 x 85%+
D: Metcon (Time)
With a partner
Alternating reps of
Power clean @ 155/105
100 reps total