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CrossFit Bolton
WODS & News

Monday 151207

Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Pull-ups, 10 reps
Minute 2 – Ring Dips, 10 reps
Minute 3 – Cat Cow

Every minute on the minute for 10 minutes:
Front Squat

Every 3 minutes, for 15 minutes perform 5 rounds, each for time of:
12 Burpees
155/105 pound Power Clean, 4 reps
155/105 pound Front Squat, 4 reps
155/105 pound Push Jerk, 4 reps

Coach Alex’s Notes:
Finish each round as quickly as possible and note your time for each round.

CrossFit Bolton DSC_0046
Front Squat