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CrossFit Bolton
WODS & News

Thursday 170119

A.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean
1x3x75%

Coach Alex’s Notes:
These are not touch and go so reset on each rep. Beginners only add weight if form permits.

OPTION 1 (strength)
Five sets of:
Weighted Lunge, 12 reps (alternating)
Rest 30 seconds
30m Farmer’s Carry (heavy)
Rest 30 seconds
Hollow Rock, 20 reps (per side)
Rest 30 seconds

OR…

OPTION 2 (endurance)
Four rounds, each for time, of:
Row 1000m
Rest 1 minute

C.
5:00 of Static Stretching (time permitting)