Checkout CrossFit Bel Air’s new apparel shop.
(Put the above web address into your browser, there’s a glitch through FB and wodify)
Use “FREESHIP” for free shipping
Use “MURPHSHIRT” for free Murph shirt if you buy a 5.11 tactical vest (ballistic plates sold separate- Gary at gym has some available). Donations to Murph charity is made for each purchase as well!
Each design available in lots of colors sizes and materials.
CrossFit Bel Air – WOD
Bench Press (4×10 (weight athletes choice))
Bench Press will be supersetted with
4×10 Ring Rows
***If you can and want to you may have you feet on a box(20-24″)
Ring Rows (4×10 )
These should be Performed right after the set of bench.
Metcon (AMRAP – Rounds)
Optional Strength Work
15 Dumbell Curls (each arm)
25 Banded Press downs
— rest about 90 secs —
6 Reverse Sled Drags
4 rounds (12 min Cap)
18 Box Jumps 24/20
15 Deadlifts 155/105
12 Push Ups