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CrossFit Bolton
WODS & News

Saturday 150905

A.
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
4x3x90%

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

B.
Two rounds, each for time, of:
Run 400m
50 Double unders
25 Wall Ball Shots, 20/14 pounds
10 Bar Muscle-ups
25 Wall Ball Shots, 20/14 pounds
50 Double unders
Run 400m
Rest 3 minutes

CrossFit Bolton DSC_0043

Pause Back Squat