TheBoltBlog

A1. Challenging HSPU 4×5-10; r/r 30s
A2. Heavy KB Swing 4×12; r/r-30s
A3. TTB/GHD Sit Ups 4×8-15; r/r-30s
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3RFT
15 Burpees
15 Box Jump Overs

Choose a skill or goat and spend 15 minutes working
+
500m Row
then
3 STOH @ 100% 1RM Press
10, 9, 8….1 Box Jumps
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***Attention STORMCENTER***
All CrossFit BOLT members will receive 15% off at Run On on Saturday, Sept 28th. And they now carry Inov8’s! They are located at the southeast corner of Denton Tap and Highway 121. Please go and check out the shoes and apparel; just let them know you are from CrossFit BOLT and you are good to go.
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Awesome! Some of you may recognize Jessica, she trains at BOLT when she is in town. Her husband, Jamon, is a high school friend of mine. Look out for the BOLT shirt on the wall!
KYTX CBS 19 Tyler Longview News Weather Sports

3 Position Snatch 3×2
*not heavy, light working positions and prepping for WOD
+
7 sets
3 Heavy Power Snatch
6 Burpees
100m Sprint
1 Snatch
–rest 60s

A. DL 1×2@90%
B1. DE DL 3×3@75%; r/r – 30s
B2. Wgt/Strict Supinated Pull Ups 3×5; r/r-90s
+
4 sets – 30s work, 30s rest
Row for cals
Wall Ball
TTB
Burpees

Every 45s for 6min (8 sets)
2 C&J @70-75%
– rest 3 min
EMOM – 6
5 High Box Jumps
5 Heavy Power Clean
– rest 5 min
AMRAP – 6
5 CTB Pull Ups
5 Squat Clean Thruster 95/65
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