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CrossFit Bolton
WODS & News

Wednesday 160511

A.
Two rounds, not for time, of:
15′ Rope Climb, 3 ascents
12 Ring Dips
Nose-to-Wall Handstand Hold, 60 seconds

B.
Every two minutes, for 8 minutes (4 sets):
Pause Back Squat
4x5x65%

Coach Alex’s
Notes: Pause for 3 seconds in the bottom of the squat.

C.
For time:
95/65 pound Back Squat, 50 reps
35 Burpees
75/55 pound Back Squat, 50 reps
50 Double-unders
55/35 pound Back squat, 50 reps
35 Burpees

 
Back Squat