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Friday January 27 2017

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NEWS:

*Sign up for the 2017 CrossFit Open! Search for CrossFit Hamilton and join Team CrossFit Hamilton. Click here.

*We have extra CrossFit Hamilton Winter Beanies. Please contact Joey if you would like one! They are $20. 

WARM-UP:

*As apart of the warm-up, spend 10 minutes completing:

Muscle Up Drill 1 and 2.

WOD:

For Time:

Row 60/50 Calories As Fast As Possible, then:

30 Pull-ups

15 Power Snatches #135/95

20 Chest to Bar Pull-ups

10 Power Snatches #135/95

10 Bar or Ring Muscle Ups

5 Power Snatches #135/95

FORMAT:

*Scale Pull-ups / Muscle ups based on your current ability. For example, if you cannot perform CTB Pull-ups, execute  regular pull-ups. If you cannot perform Bar or Ring Muscle Ups, execute CTB or Regular Pull-ups. Keep the repetitions the same. 

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