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CrossFit Bolton
WODS & News

Tuesday 160906

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat:
1x3x70%
1x3x80%
1xM.E.x90%
1x3x80%
1xM.E.x70%

Coach Alex’s Notes:
Beginners do 5 sets of 3 reps. Increase the load each set if possible.

B.
21-15-9 reps for time of:
225/155 pound Deadlift
Handstand Push-ups

Scaling Options:
L3: 185/125, Pike Push-ups (90 degrees)
L2: 155/105, Push-ups
L1: 135/95, Push-ups (scaled)

C.
Three rounds, not for time, of:
20 Russian Twists
15 Hamstring Curls (feet in rings)

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