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CrossFit Bolton
WODS & News

Saturday 150704

A.
Three rounds, not for time, of:
12 Toes to bar
15 Ring Dips (with pause)

Coach Alex’s Notes:
Externally rotate at the top of the ring dip. Pause for 2 seconds at the top with your thumbs out and palms forward.

B.
Every two minutes, for 16 minutes (8 sets):
Push Jerk
2x3x70%
2x2x80%
4x1x90%

C.
For time:
Run 800m

Then…

Three rounds of:
24/16kg Kettlebell Swing, 30 reps
20 Chest-to-bar Pull-ups

CrossFit Bolton DSC_0027
Push Jerk