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CrossFit Bolton
WODS & News

Friday 160729

A.
Every 90 seconds, for 6 minutes (4 sets):
Power Snatch
1x3x75%

Then…

Every minute, on the minute, for 8 minutes:
Dynamic Sumo Deadlift
1x2x60%

B.
For time:
Run 400m
95/65 pound Power Snatch, 20 reps
95/65 pound Overhead Squat, 20 reps
Run 400m
95/65 pound Power Snatch, 15 reps
95/65 pound Overhead Squat, 15 reps
Run 400m
95/65 pound Power Snatch, 10 reps
95/65 pound Overhead Squat, 10 reps

Scaling Options:
L3: 75/55
L2: 65/35
L1: 65/35, Front Squat in lieu of Overhead Squat

C.
Three rounds, not for time, of:
Reverse Lunge, 12 reps (alternating)
Or Reverse Hyper, 15-20 reps

CrossFit Bolton DSC_0006