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
3 Deadlifts + 3 Hang Power Cleans (15 mins to establish max complex)
Deadlifts are to TNG
No dropping reps
Novice athletes will work on Deadlifts and/or hang cleans.
If you establish max quickly then focus on lighter weight and technique.
Metcon (AMRAP – Rounds and Reps)
12 Knee to Elbow
12 Strict Press 45/35
12 Rev Front Rack Lunge 45/35