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CrossFit Bolton
WODS & News

Thursday 160915

A.
Three sets of:
Strict Pull-ups, 6-8 reps
Rest 60 seconds
Dips, 8-10 reps
Rest 60 seconds

B.
For time:
24/16kg Kettlebell Swing, 15 reps
1 Burpee
24/16kg Kettlebell Swing, 14 reps
2 Burpees
24/16kg Kettlebell Swing, 13 reps
3 Burpees
24/16kg Kettlebell Swing, 12 reps
4 Burpees
24/16kg Kettlebell Swing, 11 reps
5 Burpees
24/16kg Kettlebell Swing, 10 reps
6 Burpees
24/16kg Kettlebell Swing, 9 reps
7 Burpees
24/16kg Kettlebell Swing, 8 reps
8 Burpees
24/16kg Kettlebell Swing, 7 reps
9 Burpees
24/16kg Kettlebell Swing, 6 reps
10 Burpees
…and so on, following the same pattern until…
24/16kg Kettlebell Swing, 1 rep
15 Burpees

C.
Two rounds, not for time, of:
Banded Pull-aparts, 50 reps
Banded Pushdowns, 50 reps
Rest 1 minute