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Saturday October 14 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:

In Teams of 2, Complete:

1 Mile Run (4 x 400m each)

30 Power Cleans #185/125

120 Toes to Bar

30 Power Cleans #185/125

1 Mile Run (4 x 400m each)

FORMAT:

  • Teams of 2
  • 2 Barbells are okay if needed per team
  • For the Run, Athlete 1 completes a 400m “sprint” then Athlete 2 goes.

SCALING:

  • Run
    • Shorten the distance such that you and your partner can complete the entire 1 mile (2 400m each) in under 9 min.
    • Scale by subbing 2,000m Row where Athletes switch every 500m.
  • Power Clean
    • Decrease the load but choose a challenging weight.
  • Hand Release Push-ups
    • If needed, perform these reps with your knees on the ground
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