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CrossFit Bolton
WODS & News

Friday 161125

A.
Every minute, on the minute, for 8 minutes:
Front Squat
1x3x60%

Coach Alex’s Notes:
All sets should be as explosive as possible. Beginners do sets of 5 and only add weight if form permits.

Then…
Box Jump, 20 reps.

Coach Alex’s Notes:
Find a box that is a challenging height and accumulate 20 reps. Jump up, step down.

B.
“DT”
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang Power Clean, 9 reps
155/105 pound Push Jerk, 6 reps

Scaling Options:
L3: 135/95
L2: 115/75
L1: 95/65

Coach Alex’s Notes:
16 minute time cap.

C.
Three rounds, not for time, of:
Romanian Deadlift, 10 reps
Side Plank, 20-30 seconds

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