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CrossFit Bolton
WODS & News

Thursday 160908

A.
Every two minutes, for 10 minutes (5 sets):
Shoulder Press or Bench Press
1x3x70%
1x3x80%
1xM.E.x90%
1x3x80%
1xM.E.x70%

Coach Alex’s Notes:
Beginners do 5 sets of 3 reps. Increase the load each set if possible.

B.
Five rounds for time of:
10 Bar Facing Burpees
135/95 pound Front Squat, 10 reps
10 Toes to bar

Scaling Options:
L3: 115/75
L2: 95/65, knee raises
L1: 65/35, knee raises, burpees

Coach Alex’s Notes:
20 minute time cap.

C.
Every two minutes, for 6 minutes (3 sets):
Barbell Row, 12-15 reps