CrossFit Bel Air – WOD
Metcon (AMRAP – Rounds)
30 Sec Work/30 Sec Rest
Min2- Hollow Body Hold/Rock
Min3- Russian KB Swing 1.5/1
Power Snatch (EMOM6 (6 TNG every min))
Athletes will warm up together with an empty barbell.
Then will have no more than 5 mins to get warmed up to the weight they would like to use for the emom.
Technique should be the focus before climbing in weight. Catch the weight then recover.