Announcements
12/4 – 7th Annual Wishing on a WOD – Donate online here http://tinyurl.com/gvkouoa
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
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Main WOD
A: Deadlift (1 RM in 20-25 min)
B: Metcon (3 Rounds for reps)
In 3 min
Row 500m
max rep TTB in time left over
Rest 3 min b/t sets
3 sets
Competition WOD
A: Clean (1 RM in 20 min)
B: Metcon (3 Rounds for reps)
In 3 min
Row 500m
Max rep TTB in time left over
Rest 3 min b/t sets
3 sets