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Monday February 20 2017

NEWS:

 *If you purchased a CrossFit Hamilton shirt, please give cash payments to Joey or Dave this week. Thanks! 

*Sign up for the 2017 CrossFit Open! Search for CrossFit Hamilton and join Team CrossFit Hamilton. Click here.

*We have extra CrossFit Hamilton Winter Beanies. Please contact Joey if you would like one! They are $20. 

WOD:

With a Partner, Complete 5 Sets Each / 10 Sets Total of:

In a 2 Minute Window, Complete:

7 Hang Squat Snatch #95/65

7 Burpees over the Bar

7 Thrusters #95/65

Max Calorie Row

Rest 2 minutes. 

FORMAT:

*Score is Max Calories as a Team

*You should have 30-45 seconds to Row. 

*1 Barbell per Team. Scale accordingly.

*Hang Squat Snatch and Thrusters Should be Unbroken.

Example of Format:

Partner 1 and Partner 2:

Set 1: Partner 1 works 0-2, Partner 2 Rests.

Set 1: Partner 2 works 2-4, Partner 1 Rests.

Set 2: Partner 1 works 4-6, Partner 2 Rests.

Set 2: Partner 2 works 6-8, Partner 1 Rests.

Set 3: Partner 1 works 8-10, Partner 2 Rests.

Set 3: Partner 2 works 10-12, Partner 1 Rests.

Set 4: Partner 1 works 12-14, Partner 2 Rests.

Set 4: Partner 2 works 14-16, Partner 1 Rests.

Set 5: Partner 1 works 16-18, Partner 2 Rests.

Set 5: Partner 2 works 18-20, Partner 1 Rests.

SCALING:

*Sub Hang Power Snatch if you are unable to complete Hang Squat Snatch. 

 

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