Sun

Announcements

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
MUST RSVP BY DECEMBER 9th
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf

BCF Main – CrossFit

View Public Whiteboard

A: Metcon (No Measure)

Warm up

3 sets at easy effort

5 tall box jumps

5 wall ball 14/10 as high as possible

5 Pendlay rows light

B: Power Clean (Build to a mod/heavy DnG x 3 in 20 min)

C: Power Snatch (Build to a mod/heavy DnG x 3 in 20 min)