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CrossFit Bolton
WODS & News

Friday 171013

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat, 2 reps @ 75-80%

B.
Every minute on the minute for 10 minutes:
Handstand Push-ups (4″ deficit) , 1-3 reps

Rest 2 minutes, then..

Complete as many rounds as possible in 8 minutes of:
40 Wall-ball Shots, 20/14 pounds
40 Reverse Lunges (front racked), 115/75 pounds
40 Burpees

C.
Two rounds, not for time, of:
Supine Ring Row, 8 reps @ 2111
Elbow Jacks, 20 reps