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
Metcon (AMRAP – Rounds)
40 sec Bike (choose rpm to maintain)
100′ Front Rack Carry
15 Box Jump 24/20 (no rebound/step down)
40 sec Wall Sit
This is about quality of movement. Find a pace and stick to it. Not about speed.
Choose a bike RPM to maintain for 40 secs