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CrossFit Bolton
WODS & News

Monday 160919

Every 90 seconds, for 12 minutes (8 sets):
Power Clean

Coach Alex’s Notes:
Increase the load over the course of the 8 sets to establish a 1RM. Beginners do 8 sets of 2-3 reps. Add weight if form permits or substitute a clean grip deadlift.

In 7 minutes:
Run 400m


Complete as many reps as possible in the remaining time of:
135/95 pound Clean and Thruster

Scaling Options:
L3: 115/75
L2: 95/65
L1: 65/35

Coach Alex’s Notes:
Your score is the total number of reps completed.

Three rounds, not for time, of:
Weighted Plank, 30 seconds
Banded Leg Curls, 20-30 reps