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 – 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
Rest 5 min between WODs
A: Metcon (Time)
100 wallball
50 burpees
100 DUs
25 TTB
Time cap – 15 min
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 of
30 Air squats
15 HSPU
5/3 Ring MU
Scale ring MU w/ bar MU or C2B
Scale HSPU w/ DB press
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 of
400m run
25 pull ups
25 KB swing 53/35 – Russian
D: Metcon (Time)
Mystery partner WOD