CrossFit Bel Air – WOD
Metcon (3 Rounds for reps)
10 Power Snatches 115/75
Max Effort Burpees Over Bar
—rest 3 mins—
Plus Weight 155/105
Clock Will Be Set for three 5 mins rounds and 3 mins rest.
Snatch Weight needs be something you can move efficiently
Each 5 min amrap starts with a 400m run then 10 snatches… with remain time max effort burpees over the bar.
The only reps you count per run are the number of burpee done.
Metcon (AMRAP – Rounds)
Optional Extra (if time permits)
10 Bent Over Rows
1 min plank (weight if possible)
—Rest 1 min—