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CrossFit Bolton
WODS & News

Friday 161111

A.
Every minute, on the minute, for 5 minutes:
Wide Stance Box Squat
1x4x70%

Coach Alex’s Notes:
Take 3-4 sets to warm up to 70%. In a sumo stance, sit-back on a 13-15″ box with vertical shins. The bar speed should be fast on the way up. Opt for lighter weight if needed.

B.
Complete as many rounds as possible in 9 minutes of:
135/95 pound Deadlift, 4 reps
135/95 pound Power Clean, 3 reps
135/95 pound Hang Clean, 2 reps

Coach Alex’s Notes:
The round only counts if it is performed unbroken (without dropping the bar). There is a 7 Burpee penalty for any drops.

C.
5:00 of Static Stretching (time permitting).