“Murph” May 28th start times 9am 10am and 11am
we will do 3,2,1 GO at those times, we will be open at 8:30 to get warmed up.
please register for a spot at the below link, no fees, this is a Saturday wod.
NO 1st timers, NO friends looking to try CF, sorry.
Drop ins are asked to contact Andy prior to signing up.
Any friends looking to try CF are welcome for any class during a normal day.
CrossFit Bel Air – WOD
CFBA 5 (No Measure)
-up and back gym: karaoke, high knees, butt kicks, side straddle
-10 push ups
-10 pull ups
-10 GHD sit ups and back ext
-20 Double Unders
Double-Unders (2 attempts at Max Unbroken in 6 mins )
Only best score is recorded
Novice athlete will practice some double unders.
Push Press (Every 90secs for 9 mins @70-75% (6×3))
8 mins to warm up then clock for the class will be ran.
Metcon (AMRAP – Reps)
Ascending ladder 4,8,12,16, 20…
Hang Power Clean 95/65 (plus 115/75)
Hand Release Push Up