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NEWS:

 

Be sure to check out CrossFit Hamilton’s Instagram @crossfithamilton

Drill 1: False Grip Ring Row

Drill 2: Strict Knees to Elbows

Drill 3: Stability Above Rings / Bar

WARM-UP:

As apart of the warm-up, spend 10 minutes completing:

Muscle Up Drill 1 and 2.

WOD:

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

FORMAT:

*We will be retesting Open Workouts every Monday leading up to the 2017 CrossFit Open.

*Know your previous score and know what it will take to beat it. 

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