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CrossFit Bolton
WODS & News

Wednesday 190213

A.
Every 2 minutes, for 8 minutes (4 sets):
Drop to Split x 3 reps

Immediately followed by…

Every 90 seconds, for 15 minutes (10 sets):
Behind the Neck Split Jerk x 1 @ 75%

B.
30-20-10 reps for time of:
45/25 pound Dumbbell Thrusters
Toes-to-bar

Coach Alex’s Notes:
This couplet should be light and fast (10 minute time cap). Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bar so that you can blaze through this and avoid long rest periods.

Scaling Options:
L2: 35/20 pounds
L1: 21-15-9, 20/10 pounds, hanging knee raise

Then, when the clock strikes 12 minutes…

Complete as many rounds as possible in 10 minutes of:
20 Push-ups
Row 40 calories

Coach Alex’s Notes:
Reduce the number of reps of each exercise in this AMRAP so you can keep moving with very little rest.

Scaling Options:
L2: 10 push-ups, 30-cal. row
L1: 10 modified push-ups, 20-cal. row

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)