CrossFit Bel Air – WOD
CFBA 3 (No Measure)
400m run (rain=500m row)
use front door if garage is closed
2 Air squat into broad jump x10 jumps
10-forearm to instep
10- GHD sit up and back ext
12 mins to complete warm up
Before anyone deadlifts we will going over as a group with PVC.
Snatch Grip Deadlift (Heavy Triple (No Touch n Go) 5×3)
15 Mins to complete all sets.
Form is Key… Need to pull these as if you were going to snatch.
14 min cap for RX
50 Cal Row Buy In
Box Jumps 24/20
1. Lower Box or Step Ups
2. Focus on your kip and dont worry about toes to bar
3. Burpees are for ALL SKILL LEVELS
Metcon will start at the 40 min mark of class.