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CrossFit Bolton
WODS & News

Monday 161017

A.
Every minute, on the minute, for 4 minutes:
Back Squat
1x5x55%
1x3x65%
1x1x70%
1x1x75%

Every 2.5 minutes, for 10 minutes (4 sets):
Back Squat
1x1x85%
1x1x90%
1x1x95%
1x1xM.E.

B.
21-15-9 reps for time of:
Burpees
95/65 pound Overhead Squat
Chest-to-bar Pull-ups

Scaling Options:
L3: 95/65, Pull-ups
L2: 75/55, assisted Pull-ups
L1: 65/35 Front Squat, Ring Row

C.
Three rounds, not for time, of:
Tuck Hollow Rock, 30 reps
Lying Leg Extension, 15 reps