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Monday October 9 2017 / Columbus Day

NEWS:

  • Happy Columbus Day! We are operating on our normal schedule.
  • 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:

Part 1:

From CrossFit.com on 8/31/17

For Time:

3 Rounds:

15 Chest to Bar Pull-ups

20 Burpees

15 Sumo Deadlift High Pulls #95/65

Part 2:

Tabata Hollow Rock

8 sets of: 20 seconds on / :20 seconds off

FORMAT:

  • This WOD should be performed in under 15 min.

SCALING:

  • Chest to Bar Pull-up
    • Perform Regular Pull-ups
    • Scale further to Jumping Chest to Bar Pull-ups
    • Scale further to Jumping Pull-ups
  • Sumo Deadlift High Pull
    • Scale the weight to complete each round in under 2 sets.

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