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CrossFit Bolton
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Wednesday 150722

A.
Every two minutes, for 14 minutes (7 sets):
Clean and Jerk
1x1x65%
1x1x70%
1x1x75%
4x1x80%

B.
Every minute, on the minute, for 7 minutes:
Back Squat
1x1x50%
1x1x60%
1x1x75%
1x1x85%
1x1x90%
1x1x95%
1x1x97%

Every two minutes, for 6 minutes (3 sets):
Pause Back Squat
3x3x75%

Coach Alex’s Notes:
Pause for three seconds in the bottom of the squat. Focus on maintaining an upright torso and tight core.

C.
Complete as many rounds as possible in 15 minutes of:
Run 400m
15 Burpee Box Jump-overs, 24/20″
12 Chest-to-bar Pull-ups

CrossFit Bolton DSC_0045
Back Squat