Call Us: 609.915.8516

Monday October 16 2017

NEWS:

  • CrossFit Hamilton Schedule For The Week of H2H Competition:
    • Friday, 10/20: Classes at 6am & 930am.
      • Gym will close at 10:30 for set-up
    • Saturday, 10/21: Competition Day!
      • No Classes
    • Sunday, 10/22: No Classes / Open Gym
      • Clean-up day
  • If you purchased a CrossFit Hamilton T-shirt and paid cash, please give this to Karen or Joey.

WOD:

For Time:

15 Muscle Ups

30 Burpee Box Jump Overs #24/20

600m Run

30 Burpee Box Jump Overs

15 Muscle Ups

FORMAT:

  • Bar or Rings for Muscle Ups

SCALING:

  • Burpee Box Jump Over
    • Perform a Burpee then proceed to Step Up and Over the Box
  • Muscle Ups
    • Perform 2x Chest to Bar Pull-ups (30 on front end and 30 on back end)
    • Perform 2x Regular Pull-ups (30 on front end and 30 on back end)
    • Perform 2x Pull-ups with a band (30 on front end and 30 on back end)
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