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CrossFit Bolton
WODS & News

Tuesday 151229

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Power Clean + High Hang Clean + Hang Clean
1x1x55%
1x1x60%
1x1x65%
2x1x70%
2x1x75%

B.
Front Squat @ 41X1
5x5xM.E.

Rest 3 minutes

Coach Alex’s Notes:
Please note the tempo prescription. This is a 4-second descent, followed by a 1-second pause at the bottom, explode up quickly to get the barbell back to the starting position, 1-second pause for a full breath at the top, and repeat for 5 reps.

C.
Three rounds for time of:
20/14 pound Wall Ball Shots, 30 reps
20 Chest-to-bar Pull-ups

CrossFit Bolton DSC_0136
Front Squat