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CrossFit Bolton
WODS & News

Saturday 150808

A.
Every minute, on the minute, for 7 minutes:
Back Squat
1x1x50%
1x1x60%
1x1x75%
1x1x85%
1x1x90%
1x1x95%
1x1x97%

Every two minutes, for 6 minutes (3 sets):
Pause Back Squat
1x3x80%

Coach Alex’s Notes:
Pause for three seconds in the bottom of the squat. Focus on maintaining an upright torso and tight core.

B.
Eight rounds for max calories of:
Airdyne 90 seconds
Rest 90 seconds

or…

Twelve rounds for max meters of:
Row 60 Seconds
Rest 60 Seconds

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