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CrossFit Bolton
WODS & News

Tuesday 170103

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Overhead Squat

Coach Alex’s Notes:
Increase the load each set to establish today’s max. Beginners focus on technique or substitute power clean + front squat if necessary.

Five rounds, each for time, of:
10 Box Jumps, 24/20″
15 Chest-to-bar Pull-ups
32/24kg Kettlebell Swing, 20 reps
Rest 1 minute

Scaling Options:
L3: 10 Pull-ups, 24/16
L2: 20/16, assisted pull-ups, 16/12
L1: 20/16, ring row, 16/12

Coach Alex’s Notes:
25 minute time cap.

Accumulate 60 seconds in a Hollow Hold