May 6th I hope Cinco was fun…
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
Chris’ Warm up (No Measure)
500m row or 400m run
10 Knee Hugs
10 forearm to instep
10 baby elephants
Length of the gym:
10 Air Squats
10 Light KB Swings then hold the Goblet squat for 30 seconds
Metcon (AMRAP – Reps)
Team of 3 “Fight gone sorta bad”
rotating through 60 seconds work- no break between exercises, 1 minute rest after each 5 exercises start at different stations
Total reps for team is score-
Sumo High Pull 1.5/1
Push Press 75/45 (use 15lb bars)
1 Minute rest