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CrossFit Bolton
WODS & News

Monday 160627

A.
Every minute, on the minute, for 9 minutes:
Minute 1 – 5 Strict Chest-to-bar Pull-ups
Minute 2 – 10 Ring Dips (with pause)
Minute 3 – 30 Double-unders

Coach Alex’s Notes:
Externally rotate at the top of the ring dip. Pause for 2 seconds at the top with your thumbs out and palms forward.

B.
Every minute, on the minute, for 6 minutes:
High Hang Snatch
1x1x65%
1x1x70%
2x1x75%
2x1x80%

C.
Every 90 seconds, for 12 minutes (8 sets):
Front Squat
1x3x80%
1x2x85%
1x1x90%
1x5x60%
1x5x65%
1x5x70%
1x5x75%
1x5x80%

D.
For time:
Run 800m or Row 1000m

CrossFit Bolton DSC_0010

Front Squat