*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity SOLD OUT
*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity
- CrossFit Hamilton will be closed both days for the Seminar.
*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.
- Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
- Friday, October 20th, we will only be holding morning classes in preparation for the event.
- Saturday, October 21st, there will be no classes.
4 Sets of: 3 min. on / 3 min. off:
20 / 16 Calorie Assault Bike
6 Power Cleans #185/125
Max Rope Climbs in remaining time
- Score: # of Rope Climbs each round!
- Depending upon size of class, some Athletes use Rowers instead of Assault Bikes.
- Assault Bike / Row
- Lower the calories to complete in under 1 min.
- Power Cleans
- Decrease the weight to complete the Power Cleans in less than 30 seconds
- Rope Climbs
- Substitute Rope Pulls