CrossFit Bel Air – WOD
Weighted Chin Ups (3-3-3-3-3-3)
6 sets of 3 reps
Everyone’s first set will be body weight chin ups.
Then athletes may build over the next 5 sets
Score is the Heaviest set of 3 with out coming off the bar
Scale options 6×3 jump pull/3 sec descent or 6 x5-8 Ring Rows
Only use band if it a lighter band
60/45 Cal Row
30 Russian Swings 1.5/1
30 Box Jumps 24/20
***Get after the Row***
Close Grip Bench (4×10 (optional Strength))
This should only be done if your shoulders are fresh
2 warm up set
Then 4×10 bench after each working set hit 10 single arm DB/KB Rows to each arm.