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CrossFit Bolton
WODS & News

Wednesday 160921

A.
Every two minutes, for 14 minutes (7 sets):
Shoulder Press

Coach Alex’s Notes:
Increase the load over the course of the 7 sets to establish a 1RM. Beginners do 7 sets of 3 reps and add weight if form permits.

B.
Complete as many rounds as possible in 15 minutes of:
20 Wall Ball Shots, 20/14 pounds
32/24kg Kettlebell Swing, 15 reps
10 Toes to bar

Scaling Options:
L3: 24/16
L2: 16/12, Knee Raises
L1: 16/12, Sit-ups

C.
Three rounds, not for time, of:
1-Arm Dumbbell Row, 10-12 reps (per side)
Rest 60 seconds

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