CrossFit Bel Air – WOD
Chris’ Warm up (No Measure)
500m row or 400m run
10 Knee Hugs
10 forearm to instep
10 baby elephants
Length of the gym:
10 Air Squats
10 Light KB Swings then hold the Goblet squat for 30 seconds
Metcon (AMRAP – Rounds)
1. 120′ Farmers Carry (weight athletes choice)
2. 6 HSPU
3. 15/12 Cal Row
1. 120-150′ Farmers Carry 2/1.5
2. 3 Strict HSPU + 5 HSPU
3. 20/16 Cal Row
Athletes will choose their own weight for farmers carry
Cals on the Rower are higher cause you get a full min off after the row.
Athletes must rest during min 4.
Snatch Pull (3×3 at 110% of max snatch (Optional Work))
This is extra work that may be done on your own time. If you plan on doing this please plan to come in to have time to get this done.
This is not part of the class wod and not for novice athletes.