Friday- door opens 9am- we will be doing a longer challenge wod with continuous starts….. first 3,2,1 go is 9:15am!
Last time you can start is 10:15am….
Please arrive with plenty of time to warm up and get going! Exact wod will be based on weather conditions.
CrossFit Bel Air – WOD
Deadlift (3 Reps Every 90 secs for 12 mins @70% )
8 mins to warm up deadlift to 70%
The 8×3 will be done on the clock as a class
Metcon (AMRAP – Rounds and Reps)
16 Wall Balls 20/14
32 Double Unders
Think about wall ball weight being one that you will not have break with