Tues

Announcements

TEEN SPRING BREAK CLASS:
10:30 – 11:30 AM
March 21 – 25
Email Mel at mgriffin@beavertoncrossfit.com to get your kid signed up!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Bench Press (2-2-2-2 , 80%+ )

Push Press (2-2-2-2 , 80% +)

Metcon (Time)

25-20-15-10-5

DU

KB swing 70/53 3/4 height

Box jumps 24/20

Competition WOD

Metcon (Time)

With a partner

Row 30s intervals

Men – 1:40-1:45

Women – 1:55 – 2:00

10 sets each

Metcon (Weight)

Power clean / push jerk

Clusters 3.3.3 @ 60% of C/J

3 sets , rest 10s b/t clusters

Rest 2 min b/t sets

Handstand Push-ups (Clusters tough, managable x 3)