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CrossFit Bolton
WODS & News

Wednesday 161221

A.
Every minute on the minute for 8 minutes:
3 Push Presses + 2 Push Jerks

Coach Alex’s Notes:
Use the same weight for all sets, increase as you go, or keep it light and work on your technique.

B.
For time:
135/95 pound Overhead Squat, 45 reps
45 Chest-to-bar Pull-ups

Scaling Options:
L3: 115/75
L2: 95/65, Assited Pull-ups)
L1: Front Squat, Ring Rows Coach Alex’s Notes: 9 minute time cap.

C.
Three rounds, not for time, of:
Dumbbell Row, 12-15 reps (per side)
Hollow Rock, 30 reps