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CrossFit Bolton
WODS & News

Friday 160923

A.
Every two minutes, for 8 minutes (4 sets):
Deadlift, 3-5 reps

Coach Alex’s Notes:
Do 3-5 reps of Touch and Go Deadlifts adding weight each set as a warm-up for the next part. Warm-up the other movements in today’s conditioning between sets.

B.
“Bradshaw”
Ten rounds for time of:
3 Handstand Push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Scaling Options:
L3: 10/8 Push-ups, 185/125
L2/L1: 10/8 Assisted Push-ups, 135/95, Assisted Pull-ups, 50 Single Unders

C.
Three rounds, not for time, of:
20 Russian Twists (weighted)
Rest 60 seconds

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