- 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.
10 – 8 – 6 – 4 – 2
20 – 16 – 12 – 8 – 4
- This WOD should be performed in under 15 min.
- 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