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 and Reps)
9 Deadlifts 185/125
15 Pull Up
18 AB mat
9 Deadlifts 225/155
12 Deficit HSPU 3/2″
Be smart about GHDSU
Deficit is 35# plates for the fellas and 25#(hi temp plates)
Rest 5 mins after the Metcon and then sled Pushes for the win… 3/2 plates 6 rounds