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Friday September 8 2017

Please see Karen or Joey if you would like CrossFit Hamilton’s New T-shirt!
Order’s need to be in by 10/1.


*Wishing Ellia and her teammates all the best as they compete in the Granite Games in Minnesota! Good luck and thanks for always representing CrossFit Hamilton well!


6 Sets of 2 minutes on / 2 minute off:

10 Toes to Bar

10 Calorie Row

Max Dumbbell Movement in the Remaining Time* #50/35

  • Rounds 1 and 4
    • Dumbbell Thruster
  • Rounds 2 and 5
    • Dumbbell Power Clean
  • Rounds 3 and 6
    • Dumbbell Alternating Snatch


  • If more than 9 Athlete, split class in half.
  • 1 Set of Dumbbells per athlete. Share if needed.
  • The goal is to get about 1 minute of work on the Dumbbells and to get Max reps.
  • 6 Scores on Whiteboard: R1, R2, R3, R4, R5, R6 Reps.


  • Toes to Bar
    • Complete these in no more than 2 sets.
    • Lower Reps to complete the Toes to Bar in less than 20 seconds.
    • Substitute Hanging Knee Raises for Toes to Bar
    • Substitute Abmat sit-ups if you cannot hang from pull-up bar
  • Row
    • If you cannot row, substitute 10 Calorie Assault Bike
  • Dumbbell Thruster
    • If you cannot squat, substitute DB Push Press
    • If you cannot press, substitute DB Front Squat
  • Dumbbell Power Clean
    • If you cannot perform this movement from the ground, substitute DB Hang Power Cleans
  • Dumbbell Alternating Snatch
    • If you cannot perform this movement, substitute Kettlebell Swings.



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