Friday 23rd- normal hours- 12 Days of X-mas WOD requires space and equipment which means open gym style wods are limited to space and equipment NOT being used- like running 🙂
Saturday 24th normal hours
Monday 26th 9/10/11am only—NO “OPEN GYM” MONDAY- closed at 12pm
CrossFit Bel Air – WOD
Bench Press (4×4 @75-80% (across))
10 min warm up to weight.
Athlete will superset bent over rows with bench.
Rest about 2 mins after bent over rows before starting to beanch again.
Bent Over Row (4×8 (across))
this is to be done immediately after bench press set
use a weight that you will be good to do all 4 sets of 8 with good form and not dropping or rest mid set.
Rest 2 mins after rows before starting next superset.
Metcon (AMRAP – Rounds and Reps)
40 Double Unders
20 Wall Ball 20/14