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CrossFit Bolton
WODS & News

Friday 170113

Every minute on the minute for 16 minutes (8 sets):
Minute 1 – Power Clean, 3 reps at 70%
Minute 2 – 5 Box Jumps

Coach Alex’s Notes:
These are not touch and go so reset on each rep. Beginners only add weight if form permits. Use a challenging height for all box jumps. Jump up, step down.

Three rounds, each for time, of:
15′ Legless Rope Climb, 2 ascents
155/105 pound Clean, 12 reps
Rest 3 minutes.

Scaling Options:
L3: Rope climb (with legs), 135/95
L2: 10 Strict Chin-ups per RC, 115/75
L1: 12 Ring Rows per RC, 95/65

Coach Alex’s Notes:
22 minute time cap.

Three rounds, not for time, of:
Weighted Plank, 30-60 seconds