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CrossFit Bolton
WODS & News

Friday 151204

Dear Members,

Thank you for using the lockers in the change rooms and helping us keep the gym area clear of gym bags.

Please remember to take all of your belongings with you when you finish training. Do not store anything in the lockers (or on top of them) overnight unless you have purchased a locker rental. If you’d like to rent a locker, the fee is $10 per month. You will be able to store your belongings in a locker overnight and lock it with your own lock.

Thank you for your cooperation!



Every two minutes, for 20 minutes (10 sets):

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

Five rounds, each for time, of:
Row 1000m
Rest 60 seconds


Twenty rounds, each for max calories, of:
AirDyne 30 seconds Rest 30 seconds

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