CrossFit Bel Air – WOD
CFBA 3 (No Measure)
400m run (rain=500m row)
use front door if garage is closed
2 Air squat into broad jump x10 jumps
10-forearm to instep
10- GHD sit up and back ext
Overhead Squat (3×3 across)
If youy are new to CF you do front squats or work on OHS with PVC only…
Athletes will build up for 3 sets of 3 reps at a weight of your choice.
No 1 REP MAX
Novice athletes will work on technique before worrying about weight.
15 mins on the clock to complete all sets.
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
10 Front Squats 95/65
15 Toes 2 Bar
30 Double Unders (60 Single Unders)
10 Overhead Squats 95/65
15 Toe 2 Bar
50 Double Unders
*Must get minimum of 4 Rds