Wed

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

View Public Whiteboard

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

B: Toes-To-Bar (Clusters – x.x.x x 3 , rest 15s / rest 3 min)

C: Handstand Walk (3 x max)

Categories: WOD

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