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
MUST RSVP BY DECEMBER 9th
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 6
6 pull ups – strict
12 wall ball
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 6
100m sprint
15 KB swings 53/35 – 3/4 heigth
C: Metcon (AMRAP – Reps)
AMRAP 6
Burpee box jumps 30/24
Competition WOD
A: Metcon (4 Rounds for time)
5 sets each for times
12/10 cal AB
6 D-ball clean over shoulder 150/100
12 C2B pull up
Rest 4 min b/t sets