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Friday June 30 2017

NEWS:

July 3-4 Schedule:

Monday, July 3rd: 6am, 930am, 12pm, 4pm, 5pm, 6pm. 7pm is cancelled.

Tuesday, July 4th: No Classes. CrossFit Hamilton will be closed.

WOD:

 

Every Minute on the Minute x 15 Minutes (5 Sets)

Minute 1: 15 / 12 Assault Bike Calories OR :50 seconds of work

Minute 2: 15 Dumbbell Thrusters #50/35 OR :50 seconds of work

Minute 3: 15 Toes to Bar OR :50 seconds of work

FORMAT:

*Increase/Decrease reps as needed. Push hard on each minute! 

*Athletes start on different stations if needed. 

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