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CrossFit Bolton
WODS & News

Saturday 150829

A.
Three rounds, not for time of:
3 Muscle-ups
Handstand Hold, 45 seconds
L-sit, 20 seconds

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

Every two minutes, for 8 minutes (4 sets):
Pause Back Squat
4x3x85%

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

C.
Three rounds, each for time, of:
Run 800m
Rest 2 minutes

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