CrossFit Bel Air – WOD
Scaled 16.2 as well as other options will be added tomorrow.
Normal class times.
If you need an extra long warm up we will be open at 8, but first class is still 8:30 and workout after warm up
CFBA 5 (No Measure)
-up and back gym: karaoke, high knees, butt kicks, side straddle
-10 push ups
-10 pull ups
-10 GHD sit ups and back ext
-20 Double Unders
choose which workout you will be doing. If you are not registered you do NOT get a judge. If you would like to help judge those who are registered please do!
If time allows those that are doing 16.2 as an “open qualifier” may do the class wod. IF TIME ALOWS
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
5 Rounds (20 Minute time Cap)
10 Toe to bar (scaled knee up able hip crease)
30 DUs (scaled 50 single unders)
10 Squat Cleans 135/85 (scaled front sqaut or power cleans if familiar, if not kettle bell swings)
if you get time capped put rounds and reps in notes and 20 as your time