NEWS:

• CrossFit Hamilton Schedule For The Week of H2H Competition:
  • Friday, 10/20: Classes at 6am & 930am.
    • Gym will close at 10:30 for set-up
  • Saturday, 10/21: Competition Day!
    • No Classes
  • Sunday, 10/22: No Classes / Open Gym
    • Clean-up day
• If you purchased a CrossFit Hamilton T-shirt and paid cash, please give this to Karen or Joey.

WOD:

With a Partner, Complete 4 Sets Each of: You Go, I Go 

15 Deadlifts #225/155

15 Calorie Row

15 Box Jumps #24/20

FORMAT:

• Each round should be 2 min. or less

SCALING:

• Deadlift
  • Lower the weight to complete the 15 reps unbroken
• Calorie Row
  • Lower the calories to complete your number in under 1 min.
• Box Jumps
  • Decrease the height to perform the box jumps very quickly!
  • Scale to Step-Ups if needed.