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CrossFit Bolton
WODS & News

Monday 190211

Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 2 reps @ 3111

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 2 reps (pause for 2 seconds in the bottom position after each rep)

21-15-9 reps for time of:
115/80 pound Overhead Squat

Coach Alex’s Notes:
This couplet is challenging but quick. Reduce the load and reps as needed to ensure the workout is challenging but can be completed within the 10 minute time cap.

Scaling Options:
L2: 15-12-9 reps with 95/65 pounds
L1: 15-12-9 reps with 45/35 pounds

Then, when the clock strikes 12 minutes…

Every 2 minutes, for 10 minutes (5 sets) complete:
Row x 25/15 calories

Three sets of:
Horizontal Ring Row x 8-10 reps @2111
Rest 90 seconds
Handstand Push-ups x 6-10 reps