CrossFit Bel Air – WOD
Push Press (12 mins to EST 3 rep w/ Pause in the Dip)
After Group Warm Up and Quick Empt Bar Warm up from the Rack.
Athletes will have a 12 min clock to build to a Heavy 3 rep Push Press w/ 1-2 sec pause in each reps dip.
Metcon (AMRAP – Rounds and Reps)
12 Pull Ups
12 Strict Press 45/35
12 Strict Press 65/45
Athletes will use metal plates and there will be no dropping barbells during WOD.
Although weight may seem light remember it is better to move fast than to burn out to soon.
Push Pace on the RUNS
With the Strict Press make sure you are going through a full range of MOTION
NO HALF REPS