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CrossFit Bolton
WODS & News

Saturday 151212

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Hawiian Squat, 10 reps (alternating)
Minute 2 – Reverse Snow Angel, 15 reps
Minute 3 – Bird Dog, 12 reps

B.
Every two minutes, for 20 minutes (10 sets):
Clean

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

C.
Three rounds for time of:
135/95 pound Push Press, 15 reps
15 Toes to bar

Rest exactly 5 minutes, then…

For time: 50 Burpees

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