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
Main WOD
A: Back Squat (3 x 3 , add 5-10#)
A2: Back Squat (1 x 10 AHAP)
B: 2 position snatch (Build for 15 min)
1 rep from above knee + 1 rep from floor
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 of
20 DUs
10 Hang power snatch 75/55
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 of
8 strict pull ups
8 box jumps 30/24
Competition WOD
A: Metcon (10 Rounds for time)
10 sets each for times of
15/12 cal AB
15 wallball 25/16 UB
15 TTB UB
Rest 2 min b/t
B: Snatch (Build to a heavy in 15 min)
Accessory Work
AA: Weighted Pull-ups (5 x 3 , AHAP alternate w/dips)
Rest 30s after pull ups
Rest 90s after dips
AB: Dips weighted (5 x 5, AHAP )
Full ROM dips w/ weight