*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.
21 – 15 – 9
Power Cleans #155/105
7 – 5 – 3
*Just get it done!
*Time Cap is 15 min.
- Power Cleans
- Challenge yourself with weight today.
- With that being said, make sure that you are not nearing your 1 rep max load!
- Rope Climb
- Challenge yourself with reps today.
- With that being said, make sure that you are at least completing 1 Rope Climb every 30 seconds.
- For today, if you do not have Rope Climbs, scale by performing Strict Pull-ups and triple the reps. For Example 21-15-9 Power Cleans and Strict Pull-ups
- Use a band if necessary.