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CrossFit Bolton
WODS & News

Thursday 160804

A.
Four rounds, not for time, of:
100m Farmer’s Carry
Nose-to-Wall Handstand Hold, 20 seconds
Turkish Get-up, 2 reps (each side)

Coach Alex’s Notes:
Rest 45-60 seconds between exercises.

B.
Four rounds, each for time, of:
24/16kg Kettlebell Front Squat, 7 reps, right arm
24/16kg Kettlebell Front Squat, 7 reps, left arm
24/16kg Kettlebell Swing, 7 reps, right arm
24/16kg Kettlebell Swing, 7 reps, left arm
Rest 1 minute *Scale weight as needed

C.
Plank OFF:
Who can hold the longest plank?