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Friday October 27 2017

Congratulations to the Top 3 Female RX Teams

NEWS:

  • Barbells For Boobs at CrossFit Hamilton
    • Saturday, November 4th @10am
    • Partner WOD
    • Helen Meets Grace
    • Sign-up Sheet by new cork boards outside of bathrooms

WOD:

Part 1:

Build to a 5 rep max Squat Snatch

Part 2:

Tabata Intervals of: 8x of: :20 seconds on / :10 seconds off

Strict Ring Rows w/ Feet Elevated

1 min. Rest

Hollow Hold

1 min. Rest

Strict Toes to Bar or Hanging Knee Raises

FORMAT:

  • Part 1 can be touch and go if desired OR quick singles

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