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CrossFit Bolton
WODS & News

Friday 160401

A.
Every minute, on the minute, for 4 minutes:
Back Squat
1x4x50%
1x3x60%
1x2x75%
1x1x80%

Every two minutes, for 8 minutes (4 sets):
Back Squat
1x1x85%
1x1x90%
2x2x90%

B.
Every 3 minutes for as long as possible complete:

From 0:00-3:00

Two rounds of:
95/65 pound Overhead Squat, 10 reps
10 Box Jump Overs, 24/20″”

From 3:00-6:00

Two rounds of:
95/65 pound Overhead Squat, 12 reps
12 Box Jump Overs, 24/20″”

From 6:00-9:00

Two rounds of:
95/65 pound Overhead Squat, 14 reps 14 Box Jump Overs, 24/20″”

Etc., following same pattern until you fail to complete both rounds

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