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CrossFit Bolton
WODS & News

Friday 161223

Holiday Hours:
 We are closed on December 25, 26 and January 1, 2016.


A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Pause Back Squat, 5 reps at 60%
Minute 2 – 4 Box Jumps

Coach Alex’s Notes:
Pause for one second in the bottom of the squat. Be as explosive as possible during the concentric part of the lift. Use a challenging height for all jumps.

B.
Complete as many rounds as possible in 7 minutes of:
135/95 pound Deadlift, 12 reps
9 Bar Facing Burpees
135/95 pound Front Squat, 6 reps

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