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CrossFit Bolton
WODS & News

Friday 170127

Every 2 minutes, for 16 minutes (8 sets):
Front Squat, 3 reps

Coach Alex’s Notes:
Try to add 5-10 pounds to the weights you used last week but only if you were fast on all sets.

Five rounds, each for time, of:
21 Double unders
225/155 pound Deadlift, 15 reps
9 Chest-to-bar Pull-ups
Rest 1 minute

Scaling Options:
L3: 185/125
L2: Double under attempts, 155/105, assisted Pull-ups
L1: 40 Rope Jumps, 135/95, ring rows

Coach Alex’s Notes:
20 minute time cap.

50 Banded Leg Curls (each leg).