CrossFit Bel Air – WOD
Metcon (AMRAP – Rounds)
AMRAP30 (not for score)
30m Bear Crawl Push (1-2)
100′ Front Rack Carry
12/10 Cal Bike/Ski
15 Hollow rocks or abmats
10 ghd back ext
Goal is to keep moving and not worry about a score…
This is NOT for time, no score, just working!
*”Bear crawl push”–using small sled that are set up- hands on plate, push down and back 1 or 2 plates
*Front Rack- KBs in front rack position 50′ down then back, athletes choice-make it suck!
*other movements if equipment is being used skip it and come back or wait a few seconds until other athlete finishes
30minutes of going through the cycle of movements