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CrossFit Bolton
WODS & News

Wednesday 180711

A.
Every 2 minutes, for 10 minutes (5 sets):
Press in Split x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Split Jerk x 1 rep @ 70-75%

Coach Alex’s Notes:
Pause for 2 seconds in the receiving position after each rep.

B.
Every 6 minutes, for 24 minutes, complete:
Run 400m or Row 500m
30 Double-Unders
10 Strict Handstand Push-ups
20 Double-Unders

Coach Alex’s Notes:
If you can not do strict handstand push-ups, then substitute with 10 seated dumbbell presses.