Call Us: 609.915.8516

Friday October 6 2017

NEWS:

  • CrossFit Hamilton will be closed on Saturday and Sunday all day due to CrossFit Specialty Seminar, Aerobic Capacity.
  • If you purchased a CrossFit Hamilton T-shirt and paid cash, please give this to Karen or Joey.

WOD:

For Time:

10 – 8 – 6 – 4 – 2

Thruster #135/95

20 – 16 – 12 – 8 – 4

Burpee Pull-up

FORMAT:

  • This WOD should be performed in under 15 min.

SCALING:

  • Thruster
    • Decrease the weight in order to perform every set unbroken!
  • Burpee Pull-up
    • Perform a Burpee + Strict Pull-up
    • Scale by performing a Burpee + Kipping Pull-up
    • Scale further by performing a Burpee + Jumping Pull-up

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