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CrossFit Bolton
WODS & News

Saturday 160423

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Weighted Pull-ups
Minute 2 – L-sit, 45 seconds
Minute 3 – 20 Shoulder Taps

B.
Every two minutes, for 14 minutes (7 sets):
Front Squat
1x6x70%
1x4x80%
1x2x90%
1x1x95%
1x2x90%
1x4x85%
1x6x80%

C.
For time:
60 Burpee Box-Jump Overs (24″/20″)
115/80 pound Thrusters, 30 reps
15 Muscle-ups

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