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CrossFit Bolton
WODS & News

Friday 161007

A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
1x3x70%
1x3x80%
1x3x90%
5x3x70%

Coach Alex’s Notes:
Beginners do 8 sets of 5 and only add weight if form permits.

B.
For time:
21-15-9
135/95 pound Front Squat
Toes to bar

Scaling Options:
L3: 115/75
L2: 95/65, knee raises
L1: 75/55, knee raises

C.
Three rounds, not for time, of:
12-15 Back Extensions

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