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CrossFit Bolton
WODS & News

Thursday 181011

A.
“Kelly”
Five rounds for time of:
Run 400m
24/20″ Box Jump, 30 reps
30 Wall-ball Shots, 20/14 pounds

B.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Power Clean, 5 reps at 75-80%
Minute 2 – Nose-to-Wall Handstand Hold, 30 seconds

OR…

Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Bent Over Barbell Row, 5-10 reps
Minute 2 – Nose-to-Wall Handstand Hold, 30 seconds

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)