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Happy November 1st!

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:

Courtesy of www.CrossFit.com

Task Priority Fight Gone Bad

5 Sets:

20 Wall Ball Shots #20/14

20 Sumo Deadlift High Pulls #75/55

20 Box Jumps #20

20 Push Press #75/55

20 Calorie Row

Rest 1 Minute After Each Round

FORMAT:

  • There is a 35 minute time cap.
  • 1 Barbell Per Athlete
  • All Athletes use a 20” box
  • Each round should take no more than 5 minutes.
  • Score is overall time OR amount of work completed at 35 minutes.

SCALING:

  • Wall Ball
    • WBS should be completed in no more than 2 sets.
  • SDLHP
    • SDLHP should be completed in no more than 3 sets.
  • Box Jumps
    • Scale by performing step-ups
  • Push Press
    • Push Press should be completed in no more than 2 sets.
  • Row
    • Target 1 minute for completion of row.
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