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CrossFit Bolton
WODS & News

Tuesday 160809

A.
Three sets of:
Reverse Lunges (dumbbells),  6-12 reps (alternating)
Rest 30 seconds
Bent-over Row (dumbbell), 8-10 reps (per side)
Rest 30 seconds
Side Plank, 20 seconds (per side)
Rest 30 seconds

B.
“Nasty Girls”
Three rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang Power Clean, 10 reps

Scaling Options:
L3: 115/75 (Chest-to-bar Pull-ups or Pull-ups)
L2: 95/65 (assisted Pull-ups)
L1: 65/35 (10 Ring Rows per round)

C.
Foam Roll the Lats x 1 minute each side (time permitting)