News & Events:
***Progenex is in, please bring in payment if you have not yet.
November 16: “Barbells for Boobs” : Save a Pair. Save a Life. (Click the Link for more information) @CFH-Go to website above. -Search for our team: CrossFit Hamilton: Swing, Pull, Clean, and Press to Save a Breast! -Join our team -Donate -WOD (Helen meets Grace)
You can donate directly here: Donation page without having to create an account.
Run 800m then:
Overhead Squat x 12 #155/105
Push Jerk x 10
-If you have muscle ups: work on muscle up transitions (see video)
-If you are very close to having muscle ups: same as above
-If you are striving to get a muscle up but still are not very close, complete:
6-10 Hand Release Push-ups or Ring Push-ups or Ring Dips or Ring Dip Negatives AND
5-7 Strict Pull-ups