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CrossFit Bolton
WODS & News

Monday 161024

A.
Every 90 seconds, for 12 minutes (8 sets):
1-1/4 Front Squat

Work your way up to a heavy triple.

Coach Alex’s Notes: Beginners do 5 sets of 5 front squats.

B.
Complete as many rounds as possible in 12 minutes of:
80 Wall Ball Shots, 20/14 pounds
255/165 pound Deadlift, 40 reps
80 Burpees over the barbell

Scaling Options:
L3: 225/155
L2: 185/135
L1: 135/95

C.
50 Banded Hip Flexor Pulls (each leg)

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