**Monday 29th Gym closed*** enjoy Memorial Day
Saturday 27th Gym will open NO earlier than 8:30am. WE WILL SET UP ATHLETES please DO NOT come in and set up.
First heat 9am, if you arrive later than 8:45am we respectfully ask you to wait until next heat time of 10:15am or 11:30am. The second and third heats are not guaranteed to start exactly on time. We will get everyone set up after each wod is done, times listed are best guess, arrive at least 15 minutes prior to warm up.
CrossFit Bel Air – WOD
Clean + 2 Front Squats (Every 2 mins for 10 mins (70-80% of clean))
Clean from the FLOOR can be either power or squat. Experience athletes should be working the squat clean.
Then after the clean athletes must complete 2 Front Squats.
If you squat clean you still must hit 2 squats afterwards.
Clean (This is only up to see percentages )
Metcon (AMRAP – Rounds and Reps)
50′ single DB OH lunges 50/35
12 Toes 2 Bar
25′ in one arm then switch arms and come back down with the other arm
If there isn’t enough KBs will work.
If overhead position can’t be achieved then please scale