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CrossFit Bolton
WODS & News

Thursday 161208

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


Every minute, on the minute, for 10 minutes:
1-3 Muscle-ups

For time:
75 Double unders
24/16kg Kettlebell Swing, 50 reps
75 Double unders
50 Push-ups
75 Double unders
50 Wall Ball Shots, 20/14 pounds

Scaling Options:
L3: 16/12
L2: 20 attempts, 16/12
L1: 75 singles, 16/12

Coach Alex’s Notes:
16 minute time cap.

Foam roll calves, quads, lats (time permitting).