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CrossFit Bolton
WODS & News

Monday 180813

A.
Every minute, on the minute, for 3 minutes: Overhead Squat x 3 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Shoulder Press x 5 reps @ 2111

Coach Alex’s Notes:
An option/variation for today’s shoulder press is to sit on a bench/box without back support and overhead press dumbbells.

B.
For time:
Five rounds of:
5 Strict Handstand Push-ups (4/3″ deficit)
1 Rope Climb (legless)

Immediately followed by…

30-20-10 rep rounds of:
Burpees
32/24kg Kettlebell Swing

Or…

C.
For time:
Run 1 mile

Coach Alex’s Notes:
This is a re-test opportunity for those of you that missed this on June 25.