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CrossFit Bolton
WODS & News

Monday 160926

A.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean
1x3x75%

Coach Alex’s Notes:
Beginners only add weight if form permits or substitute a clean grip deadlift.

B.
“Jackie”
For time:
Row 1000m
45 pound Thruster, 50 reps
30 Pull-ups

Scaling Options:
L2: 35, assisted pull-ups
L1: 25, ring rows

Coach Alex’s Notes:
12 minute time cap.

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