*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.
*As apart of the warm-up, spend 10 minutes completing:
Muscle Up Drill 1 and 2.
Row 60/50 Calories As Fast As Possible, then:
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
*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.