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CrossFit Bolton
WODS & News

Thursday 161201

Complete the strength portion from Tuesday or Wednesday if you missed it…


Three sets of:
Weighted Lunges, 12 reps (alternating)
Rest 30 seconds
30m Farmer’s Carry (heavy)
Rest 30 seconds
Russian Kettlebell Swing (heavy), 10 reps
Rest 30 seconds

Every minute, on the minute, for 20 minutes (5 sets):
Minute 1: Max Row or Airdyne (calories)
Minute 2: Max 95/65 pound Push Press
Minute 3: Max 20/16″ Step-ups, 24/16kg (per hand)
Minute 4: Rest

5:00 of Static Stretching (time permitting).