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
Metcon (AMRAP – Rounds and Reps)
Every 4 mins for 20 mins (5 Rounds)
200 m run buy in(both Partners Run)
2 Rope Climbs
15 KB Swings 1.5/1
25 Push Ups
Once both partners are back from the run they will us the remain time to get as many reps as possible in whatever time is left of the 4 mins.
Partners may break up reps however they see fit. But both partners will run in at the start of all 5 rounds. Partners will pick up where they left off in the amrap when they come back from each round.