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CrossFit Bolton
WODS & News

Thursday 161117

Four rounds, not for time, of:
30m Unilateral Farmer’s Carry
Ring Support Hold, 10-20 seconds

Coach Alex’s Notes:
Hold a light dumbbell overhead and a heavy kettlebell by your side for the Unilateral Farmer’s Carry.

Three rounds, each for time, of:
21 Wall Ball Shots, 20/14 pounds
18 Toes to bar
225/155 pound Deadlift, 15 reps
Rest 1 minute

Scaling Options:
L3: 185/125
L2: 135/95, Knee Raises
L1: 115/75, Knee Raises

Coach Alex’s Notes:
12 minute time cap.

5:00 of Static Stretching (time permitting).