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CrossFit Bolton
WODS & News

Wednesday 161116

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk

Coach Alex’s Notes:
Increase the load each set and work up to a one rep max. Beginners do sets of three Push Presses.

B.
Complete as many reps as possible in 4 minutes of:
Muscle-ups

Rest 2 minutes, then…

Complete as many calories as possible in 4 minutes of:
Row

Rest 2 minutes, then…

Complete as many reps as possible in 4 minutes of:
Burpees

Scaling Options:
L2: Pull-ups/Dips
L1: Assisted Pull-ups/Push-ups

C.
50 Banded Pushdowns