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
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
4 rounds at 80% effort
15/12 cal row
8 power cleans 115/75
8 HSPU
8 front squats 115/75
B: Deadlift (Build to moderate / heavy set of 10 )
Leave 2-3 in the tank
Not a max set
Competition WOD
A: Clean and Jerk (Build to 80%-ish in 15 min)
B: Metcon (Weight)
Clean/jerk clusters @ 90% of today
3.3.3 x 3 , rest 20s/rest 3 min
TnG all clusters , power clean OK
C: Metcon (Time)
21-15-9 of
Push press 135/95
Bar face burpee