Tues

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
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

View Public Whiteboard

Main WOD

A: Metcon (Time)

42-30-18 of DUs

21-15-9 of Push press 95/65

B: Metcon (Weight)

EMOM 10 of

1 power snatch

1 OH squat

1 Snatch

Start at 50% max and build

Competition WOD

A: 2 position snatch (Build for 15 min)

1 rep from above knee + 1 rep from floor

B: 2 position snatch (Every 90s for 15 min @ 80% of today)

1 rep from above knee + 1 rep from floor

C: Metcon (AMRAP – Rounds)

Every 90s for 15 min

3 Ring MU

3 Ring dips from top of last MU