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CrossFit Bolton
WODS & News

Thursday 161013

A.
Every two minutes, for 16 minutes (8 sets):
Shoulder Press
1x3x60%
1x3x65%
1x3x70%
1x5x75%
1x3x85%
1x1x95%
1x3x85%
1xM.E.x85%

Coach Alex’s Notes:
Beginners do 6 sets of 3 and only add weight if form permits.

B.
Three rounds for time of:
225/155 pound Deadlift, 12 reps
24 Wall Ball Shots, 20/14 pounds
50 Double unders

Scaling Options:
L3: 185/135, 30 DU’s
L2: 155/115, 1 minute of DU attempts
L1: 135/95, 50 singles

C.
Three rounds, not for time, of:
Bent-over Barbell Row, 10-12 reps
Rest 60 seconds