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CrossFit Bolton
WODS & News

Friday 161014

A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
1x5x75%
1x3x85%
1x1x95%
5x3x70%

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

B.
“Ship”
Nine rounds for time of:
185/125 pound Clean, 7 reps
8 Burpee Box Jumps, 36/24″

Scaling Options:
L3: 135/95, 24/20
L2: 115/75, 24/20
L1: 95/65, 20/16

Coach Alex’s Notes:
In honour of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

C.
Three rounds, not for time, of:
Good Morning, 15 reps