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CrossFit Bolton
WODS & News

Wednesday 161228

A.
Four rounds, not for time, of:
Weighted Pull-ups, 5 reps
Weighted Lunge, 6-8 reps (alternating)
Single Arm Farmer’s Carry, 60m (per side)

B.
Complete as many rounds as possible in 5 minutes of:
30 Wall Ball Shots, 20/14 pounds
25 Burpees
20 Chest-to-bar Pull-ups

Rest 5 minutes, then…

Complete as many rounds as possible in 5 minutes of:
Row 500m
10 Burpees

C.
Three rounds, not for time, of:
Bent-over Barbell Row, 10-12 reps