Call Us: 609.915.8516

Monday August 8 2016

WOD:

Part 1:

12 min CAP:

60 Wall Ball Shots #20/14

500m Row

60 Wall Ball Shots

Rest 3 min.

Part 2:

10 min CAP:

500m Row

30 Box Jumps #30/24

500m Row

FORMAT:

*Complete Part 1 & Part 2 as fast as possible.

*Two Scores: Part 1 Finish Time / Reps & Part 2 Finish Time/ Reps

*If more than 10 Athletes, stagger the start by 3 minutes for each PART. 

*Wall Balls should be completed in no more than 3-4 sets. Push for sets of 20!!

*Hard pace on ROWER! Video will be posted on Rowing efficiency. See Instagram @crossfithamilton

SCALING:

 

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