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
Main WOD
A: Deadlift (10 x 3 every 2 min )
Start at 50% max and add 5% each set until fail/end
B: 500m Row (Time)
Max Effort 500m Row
3 sets
Rest 4 min b/t sets
Record best time
C: Muscle-ups (10-12 min skill work)
Competition WOD
A: Metcon (5 Rounds for time)
Every 2 min for 10 min
1 round of DT
Each round for time
Start @ 155/105
Build each round to a max
B: Metcon (AMRAP – Rounds)
EMOM 20
Odd – 3 burpee + 5 strict HSPU
Even – 15 DUs + 10 TTB
C: Front Squat (5 x 3 @ 80%+)
Accessory Work
AA: Metcon (Time)
200m run x 2
400m run x 2
800m run x 1
400m run x 2
200m run x 2
All rest 1:1